STRENGTH METCON
FOR TIME

10-8-6-4-2
- Bench Press
*rx 80kg, scaled 70kg

2-3-4-5-6
- Wall Walk

METCON

4X 2MIN ON/1MIN OFF
Alternating A&B

A)

• 10 Cal Ski + 2 Rope Climb

• Amrap: Echo Bike Cal (split)

B)

• 50 DU/SU + 3 Sandbag over shoulder

• Max reps: V-Up

BUILDING

4 ROUNDS FOR GAINS:

• 1 Set of Ring Push Up (1-2 RIR)
• 15/15 DB Hammer Curl
• 10/10 KB Gorilla Row