Monday Aug 10, 2026
HiROCKS 2.0
Strength
E90s x 5
1 Pull-up Complex
Fitness: 3 beat swings + 2 Beat Swing 7s + 1 Jumping BMU
Performance: 1 beat swing + 1 Beat Swing 7 + 1 BMU*
*Add one BMU each round for comp
MetCon
10 Rounds for Time OR 20min AMRAP
FITNESS
20min AMRAP
200m Run
3 Jumping Bar Muscle Ups
PERFORMANCE
10 Rounds for Time:
200m Run
4/3 Bar Muscle Ups
COMPETITION
10 Rounds for Time:
200m Run
5/4 Bar Muscle Ups
*20min time cap
