Metcon (AMRAP - Rounds and Reps)

4min. AMRAP:
500m Row/ 20 cal bike
Immediately into max rounds;
5 Front Squats 60/40
10 Pull-Ups

Rest 90sec. x 4 Rounds

Round 2.) 70/50
Round 3.) 80/60
Round 4.) 90/65

Whatever you decide to scale these numbers to, just make sure they are going up each round. For reference, you should never get less than 2 rounds.

Recovery week from the intensity of the open and then next week are starting the 20 rep program back up!


10min. AMRAP:
10 DB Lunges
15 push ups