Tuesday Oct 13, 2026
EMOM x 3 x 4
Strength
E3M12M
10 Alt Top Down DBL DB Bench Press
"FIT: 3 Strict Pull-ups + 3 Beat Swing
PERF: 1-3 C2B
COMP: 1-3 BMU"
2 x 10m 1-Arm Farmers Carry
MetCon
9min AMRAP
FITNESS
9min AMRAP
5 Burpee Jumping Pull-ups
15 KBS 35/26
20 Alt Step Ups 24/20
PERFORMANCE
9min AMRAP
5 Burpee C2B
15 KBS 53/35
20 Alt Step Ups 24/20
COMPETITION
9min AMRAP
5 Burpee Bar Muscle Ups
15 KBS 53/35
20 Alt Step Ups 24/20
