7.9.19 TUESDAY “FREAK SHOW”

Strength:

7min EMOM of:

2 Deficit HSPU’s

Metcon:

4 Rounds of:

3min AMRAP of:

20 Strict HSPU…45’s

30/20cal Bike

30 KB Swings…70/53

3min Rest

For Total Reps

Auxiliary:

2 Rounds of:

9 Negative Toes to Bar

15 Strict Med Ball Knees to Chest

21 DB Sit Ups

(7min Time Cap)