A) Strength: Strict pull ups
4 x max reps, (but) must accumulate at least 40 reps, additional sets, or scale with bands as needed. Lightest band possible to get 10 reps / set chin over bar each attempt.
B) Metcon 1)
Partner A) 250m Row
Partner B) max push ups
10min AMRAP, swap every 250m,
Score: is total push ups
C) Metcon 2) 6min AMRAP
Partner A) Plate Push, down / back
Partner B) Max sit ups
Score: is total Sit ups
Double down...
4 x max reps, (but) must accumulate at least 40 reps, additional sets, or scale with bands as needed. Lightest band possible to get 10 reps / set chin over bar each attempt.
B) Metcon 1)
Partner A) 250m Row
Partner B) max push ups
10min AMRAP, swap every 250m,
Score: is total push ups
C) Metcon 2) 6min AMRAP
Partner A) Plate Push, down / back
Partner B) Max sit ups
Score: is total Sit ups
Double down...
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