A: Metcon (AMRAP - Reps)
Amrap for 9 minutes
50 Bike Cals
50 Wallballs (20/14)
With time remaining
Amrap Pull Ups
Scored by pull up reps
B: Metcon (Time)
For time
14-12-10-8-6
KBS (55/35)
Burpees
*200m Run after each round
12 minute Cap
C: Metcon (No Measure)
CORE WORK
3-4 rounds not for time
5 Single, Single, Double V Ups
10 Russian Twist with Leg Extension
10 Knee to Elbow Plank Hold
20 Hollow Hold with Flutter Kicks