I. Run 400m
II. Coach’s Choice
Impact/Focus: Turkish Get-up EMOTM
Following an appropriate series of warm up reps: Complete two Turkish Get-up every minute on the minute (EMOTM) for 10:00.
EMOTM for 10:00
2 x Turkish Get-ups (1L/1R)
Notes: Climb in weight as able across sets.
Post best TGU weight to comments.
Complete as many rounds as possible in 3:00 of
3 x Deadlift
4 x Burpees
6 x Slamball (40,30/20,12lbs)
Rest 1 minute. Repeat for a total of 4 cycles.
Notes: Scale load on Deadlifts as necessary to maintain the working load utilized during last weeks MetCon ‘Deads & Dubs’. Score this AMRAP as a single, rolling score of Rounds and Reps completed at the end of the four mini-AMRAPs of 3:00 each. Throttle fully, ninjas.
Post scores for four AMRAPs to comments.
A. 5 Rounds EMOTM (:60 to :90 per round) of
7 x Strict False Grip Ring Rows
3 x Ring Muscle-up Negatives
2 x Strict Ring Muscle-ups
**Between sets complete a max hold for L-sit or Ring Support.