1) STRENGTH & GYMNASTICS: Alt. EMOM 10
Barbell Shoulder Press x 3,3,3,2,2
Strict Pull-ups x 3,3,3,2,2
2) CONDITIONING: Partner AMRAP 10
You go, I go format
250m Row
10 x Burpees over rower
3) METCON: “Fright Night”
3 Rounds
AMRAP 2:
10 x KB Swings @53/35 (Rx+ 70/53, scaled 35/26)
20 x Double Unders
AMREP 1:
Thrusters @75/55 (Rx+ 95/65, scaled 45/35)
—2 min rest—