This week the skill will have two variations. One will be geared towards performance and the other directed at aesthetics. It’s worth noting that the differences are subtle and effort is still required regardless of route you choose. Both options will improve strength and both will help tone and tighten our bodies.

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Skill:

Strict muscle up or strict transitions

Or

4 sets of 10 push press

15 min EMOM

Minute 1: 20 anchored sit ups

Minute 2: 40’ weighted bar crawl

Minute 3: 16/12 cal row

T1: adjust reps and loads as needed

T2: 50’s/35’s

T3: 50/35’s and 20/15 cal row

On the last round of the emom, minutes 13, 14, and 15, amrap the the reps and add them together for your score. The score on the final round of the bear crawl will be the total number of up downs completed after the 40’ bear crawl is finished.