Metcon (AMRAP – Reps)EMOM x 12
minute 1 – 2 pistols + 10 DUBS
minute 2 – 4 pistols + 12 DUBS
minute 3 – 6 pistols + 14 DUBSContinue adding 2 pistols + 2 dubs per round
Stop at the rep scheme you can complete successfully in the minute.
Record the final minutes number of reps completed.

Metcon (AMRAP – Reps)6 rounds
10 burpee wall ball 20/14
right into
max unbroken KBS 70/53
Rest 1:00 between rounds
Record lowest number of kettlebells unbroken.

Accessory Work3 rounds
birddogs x 10/side
https://www.youtube.com/watch?v=Kk_CBagHNMw
crunch and hold x 10
https://www.youtube.com/watch?v=fh9vZJdB5iI
side crunch x 10/side
https://www.youtube.com/watch?v=Kk_CBagHNMw

“Success lies in your ability to make adjustments. Own your mistakes, then learn from them to get better.” – Justin Su’a