Warm Up 36 (No Measure)
20 PVC Pass Through
15 Samson Lunges
10 Inch Worms
15 Beat Swings
20 Abmat Sit Ups
+
3 RNFT:
45 Sec Bar Hang
45 Sec Handstand Hold
Power Clean (3-3-3-3-3 TNG)
-This is touch and go. No drop but you can rest at the hip.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 min:
50 DU’s
8 C2B
5 Thrusters @ 115/75
50 DU’s
8 C2B
6 Thruster…
-Add 1 rep to the thrusters each round.
Scale 1:
30 DU’s
8 Kipping Pull Up
@ 95/65
Scale 2:
50 SU’s
8 Banded/jumping pull up
@ 65/45
Evil Wheel (No Measure)
3-5 sets x 5-10 reps
-Limit your range of motion if this movement is new or tough for you.