Warm Up 167 (No Measure)
2 RNFT:
90 Sec Row/Run/Bike/Skip
3/3 Rope Pull Ups
5/5 KB Windmills
5/5 single KB Press
5 Burpee
Metcon (No Measure)
Rope Climb
EMOM 10 Min
Odd: 4 jump and foot clamp
Even: 2 Rope Climbs
This is all for practice.
Metcon (Time)
All for Time:
2 Rnds:
15 Hang Power Snatch @ 95/65
50′ DB OH Walking Lunge @ 50/35
Rest 2 Min
2 Rnds:
15 OHS @ 95/65
15 BFB
**18 Min Time Cap**
Scale 1:
12 Reps
@ 75/55
Scale 2:
DB Snatch
Front Squats
12 Reps