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 (2 Rounds for reps)
EMOM 16 Min:
Odd: 7 Strict Pull Ups
Even: 7 Strict Ring Dips
-Reduce reps as needed. Sets should take less than 30 sec.
Metcon (Time)
3 RFT:
15 Power Clean @ 135/95
30 OH Plate Lunges @ 45/35
*15 Min Time Cap*
Scale 1:
@95/65
@25/15
Scale 2:
@65/45
@15/10