W.O.D. Nov 17, 2019

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Sunday
Warm-up
AMRAP x 6 MINUTES
10 Lunges → Step-ups
8 KB Deadlifts
6 Goblet Squats
4 Tempo Ring Rows
Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 - :40 Weighted Hollow Body Flutter Kicks
MIN 2 - :40 Plank DB Slides
MIN 3 - :40 Mountain Climbers
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
20 Jumping Pull-ups
10 Up-Downs
20 Step-ups (24/20)
10 DB Front Squats (35/25)