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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.
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