Warm Up 55 (No Measure)
2 RNFT:
6 Samson Lunges
8 Jump to Ring Support
6 Inch Worms
8 Air Squat
6 Strict T2B/Leg Raises
+
3 RNFT:
30 Sec Goblet squat pose
30 Sec Crab Pose
Metcon (AMRAP – Reps)
EMOM 10 min:
5 C2B + 5 HSPU
*Scale your own reps. Choose a number you can do consistently and unbroken.*
-This is conditioning. We want to come right off the pull up bar and onto the wall.
-If we can’t transition quickly between movements then do pull ups one min and hspu the next.
-Score is total reps done in the 10 min.
Metcon (Time)
3 RFT:
17 Burpee Pull Ups
13 Squat Cleans @ 155/105
*14 min time cap*
Scale 1:
15
11 @ 115/85
Scale 2:
13
9 @ 75/55
Metcon (Time)
100 Russian Twists
@ a weight of your choosing