Warm Up 27 (No Measure)

8 Pull Ups/Ring Rows

10 Inch Worms

12 PVC Overhead Squats

14 PVC Pass Throughs

x2

+

2 RNFT:

45 Sec Bar Hang

15 Sec rest

45 Sec Wall Sit

15 sec rest

EMOM 10 Clusters

3 Clusters every minute on the minute for 10 minutes. Pick a challenging weight.

Metcon (Time)

2 Rounds:

400 Meter Run

80 Double Unders

12 Hang Power Cleans (135/95)

400 Meter Run
Scale 1:

400 m Run

40 Double Unders

12 Hang Power Cleans (95/65)

400 m Run

Scale 2:

300 m Run

150 Single Unders

12 Hang Power Cleans (65/45)

300 m Run

300 m = length of building. So to Henry road and back to fence.

*15 mim time cap.