Metcon 1: "Fame"

AMRAP in 15 min of

30 double-unders

15 power cleans (115/80#)

30 double-unders

15 toes-to-bar

Metcon 2: "The Fissure King"

AMRAP in 4 min of


Unbroken chest-to-bar pull-ups

(climbing as high as possible)

Virtuosity training

(alternating, OTM, 3 rounds)

8-8-8 glute ham raises or bench bridges

16-16-16 close grip DB floor presses or 10-10-10 dips or cal ski erg

10-10-10 hip and back extensions or DB Superman rows

Max effort L-sit hold