11-18-2021

Warm Up

2 Rds

10 Arch to Hollow Swing

10 Scap Pulls

10 Walkout Scap Push-Ups

10 Banded Pull Apart

10 Air Squat

10 Empty Barbell Push Press

Gymnastics

Weighted Strict Pull-Up

12:00 To Complete 6×3

Increase Weight If Possible

Metcon

AMRAP 4

21-15-9

Push Press(115/75)

TTB

Rest 2:00

AMRAP 4

21-15-9

Deadlift(115/75)

Hang Power Clean

Rest 2:00

For Time

4 Rds

10 Thruster(115/75)

10 Cal Row

*Score for this workout is time to complete the final for time round*