A) Metcon
AMRAP 5:
12/9 Calorie Echo Bike
12 Chest-to-Bar Pull Ups
9 Front Squats (135lbs/95lbs)
—REST 5:00—
AMRAP 5:
9/6 Calorie Echo Bike
9 Chest-to-Bar Pull Ups
6 Front Squats (155lbs/105lbs)
—REST 5:00—
AMRAP 5:
6/3 Calorie Echo Bike
6 Chest-to-Bar Pull Ups
3 Front Squats (185lbs/135lbs)
Modifications
Echo Bike
-15/12 | 12/9 | 9/6 Calorie Row
Chest-to-Bar Pullups
-Pullups
-Jumping Pullups
-Ring Rows
B) Accessory Work
12 minutes of:
:30s Static Front Rack Barbell Hold
20-30 Weighted Sit Ups
—REST 2:00 between sets—
