Warm Up 60 (No Measure)
2 Lengths of Bear Crawls
15 Push Ups
1 Length of Crab Walks
15 Jump Squats
1 length of Burpee Broad Jump
15 Beat Swings/Ring Rows
+
3 RNFT:
30 Sec Goblet Squat Pose
30 Sec Crab Pose
Metcon (Time)
For time:
30 front squats @115/80
200m run
15 bar muscle ups
200m run
30 shoulder to overhead @115/80
200m run
5 rope climbs
200m run
30 power cleans @115/80
200m run
30 HSPU
200m run
*24 min time cap*
Scale 1:
barbell @ 95/65 lbs
C2B sub for BMUs
20 HSPU
Scale 2:
barbell @ 65/45lbs
banded pullups sub or ring row for BMUs
modified HSPU/L-Sit DB Press
100m Run
Metcon (No Measure)
Accessory work:
100 banded lat pull downs
100 banded pull aparts
You can break this into sets and alternate between the 2 movements