SKILL WORK EMOM & AMRAP 18

A) Skill:

EMOM 8:

ODD Mins:
40s Handstand Hold
Rx+ = Free Standing Handstand Holds or Handstand Walking

EVEN Mins:
10 Double KB Bent-over Rows + 15 Banded Pushdowns 10 

B) MetCon:

AMRAP 18:

500/400 Meter Row*
15 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)
15 Hang Power Snatch (Rx = 75/55, S = 65/45, 55/35, 53/35 Russian KBS)

Rx+ = 95/65 & 5/3 Ring Muscle-ups after Hang Power Snatches

*Sub: 400 Meter Run or 24/18 Calorie Bike

C) Biceps:

Barbell Curls (3 x 6 Reverse Curls + 6 Barbell Curls)
– Rest 60s
*Perform 6 Revere Curls (double overhand), then switch hands and perform 6 barbell curls (supinated grip)

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