Warm Up 106 (No Measure)
2 RNFT:
12 Cal Row/Bike
12 Ring Row
12 Scap Push Ups
12 Kettlebell Swings
+
Wrist Mobility
Foot Mobility
Pull Up Complex (5x(4×2))
5 Rnds:
2 Beat Swings
2 Kip Swings
2 Kipping Pull Ups
2 Butterfly/Strict Pull Ups
-Attempt to go unbroken
-Rest as needed to complete
Metcon (Time)
For time:
20 KBS @ 70/53
20 BBJO @ 24/20″
40 Wall Ball @ 20/14
25 KBS @ 70/53
25 BBJO @ 24/20″
40 Wall Ball @ 20/14
30 KBS @ 70/53
30 BBJO @ 24/20″
40 Wall Ball @ 20/14
*18 min tim cap*
Scale 1:
15 @ 53/35
15 @ 24/20
30 @ 20/14
Scale 2:
10 @ 45/25
10 @ 20/16
20 @ 14/10
*Still increase first two movements by 5 reps each round.