Conditioning
AMRAP 10:
Run 100 Meters or 20s Assault Bike
10 DB Renegade Rows each arm
30 Double Unders

Rest 2:00

AMRAP 10:
Run 100 Meters 20s Assault Bike
10 Hand Release Push-ups
30 Double Unders
*Score = Total Rounds for Both AMRAPs
*Athlete choice of DB Weight

L2: (40s of Double Under Attempts) (Box Push-ups)
L1: (40 Single Unders) (Box Push-ups)

Finisher
AMRAP 8 as a finisher at a slow pace:
1a) Single Leg KB RDLs x 8 ea. Rest 45s.
1b) Banded Pushdowns x 12-15 (heavy band). Rest 45s.
1c) Hollow Rock + Hold x 10 + 20s. Rest 45s.

**Training Intent**
– Metcon: Sets are small on purpose so you can push your pace and complete a high volume of work in the allotted time. With that said, double under scaling should allow you to be get through sets quickly. The score for both AMRAPs should be relatively close. 80-85% effort on each piece.
– Finisher: Complete accessory work post metcon. Shoot for 3 completed rounds