Functional upper body metcon's

A high volume workout that has a high number of calories and reps to hit with some complex rope skills under fatigue. Make sure you finish all the calories first before moving to the reps and finish the reps before moving to the last movement.

Reminders:

Row and bike at a pace that is slightly uncomfortable.
Keep transitions fast and pick a number of reps to break the second movement up into on both blocks.
On the rope if you can legless rope climb then try the seated legless. You must control the descent (no feet)
If you don't have legless rope climb try and do strict rope pull up's and then finish the set with rope pulls.
Try and keep the wall balls to 2 sets on each block.
Head down and get through the devil press's.

Exercise Guide

@0:00 FOR TIME

50/40 cal row

30 DB bench press @ RX+ = 30/22.5kg @ RX = 22.5/17.5kg @ SCALED = 17.5/15/12.5kg

3/2 seated or legless rope climb or 3/2 strict rope pull up's + 4/3 rope pulls

@10:00 FOR TIME

50/40 cal row

40 DB bench press @ RX+ = 22.5/17.5kg @ RX = 17.5/15kg @ SCALED = 15/10kg

6/4 legless rope climb or rope climb

‍

@20:00 FOR TIME

40/30 cal assault bike

30 wall balls @12/9kg

9 x2 DB devil press @ RX+ = 22.5/17.5kg @ RX = 17.5/15kg @ SCALED = 15/10kg

‍

@30:00 FOR TIME

40/30 cal assault bike

40 wall balls @9/6kg

15 x2 DB devil press @ RX+ = 20/15kg @ RX = 17.5/12.5kg @ SCALED = @15/10/7.5kg