ALL: Metcon (AMRAP – Reps)
EMOM 20, alternating:
a) 1-4 Muscle-Ups
b) 4-8 Strict Toes-to-Bar

Select numbers which the athlete can complete each round with good form. They should feel like they’re working, but not as if they’re flirting with failure or technical breakdown. If a particular athlete needs to scale numbers up beyond those depicted here, that is fine, but keep an eye on the total volume accrued.

ALL: Metcon (AMRAP – Rounds and Reps)
10 Kettlebell Swings, 32kg/16kg
10 Strict Ring Dips
30 Double Unders

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