Friday 20210430

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min assault bike
5 Up Downs
5 Kip Swings + 1 Strict Pull Up
5 Power Cleans (empty bar – build across sets)

Warm-up – Warm-up (No Measure)

**2. Workout Prep**
1 set (each)
20 sec. Assault Bike
5 Pull Ups
1 Power Clean (at workout weight)

Metcon – Metcon (AMRAP – Rounds)

30 Minute Partner AMRAP
20/16 Calorie Assault Bike or 17/13 Echo bike
15 Pull-Ups
10 Power Cleans (185/125)
-Complete rounds back and forth-

TARGET SCORE
Target rounds (each): 5 Rounds
Minimal number of rounds before scaling: 4 rounds

Individual Option
Every 6 mins (5 sets)
20/16 Calorie Assault Bike
15 Pull Ups
10 Power Cleans (185/125)

Posted in WOD

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