Warm Up 78 (No Measure)
2 RNFT:
10 Med Ball Clean and Wall Ball
10 Kick to Handstand
10 PVC Pass Through
+
2 RNFT:
30 Sec Couch Stretch (/side)
30 Sec Pigeon Pose (/side)
Metcon (Weight)
5 Sets:
10 Heavy DB/KB Deadlift (from podium)
10 Alt. Goblet Reverse Lunge (from podium)
Use a 45 lbs plate to create your podium. Use one of the KB/DB’s from the deadlift for you Goblet lunges.
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP:
9 Power Clean @ 155/105
18 T2B
27 WallBalls @ 20/14
5 Muscle Ups
Consider singles on the power cleans. Aim for big sets on the gymnastics. Manage the fatigue for the muscle ups.
Scale 1:
6 @ 115/80
12
18
10 Pull Ups
Scale 2:
6 @ 75/55
12
18
10 Ring Rows