Warm Up 81 (No Measure)
30 Hand-to-hand Swing
20 Alternating floor press
20 Clean & jerk,
20 Goblet squat
20 Halo
+
2RNFT:
10 Bird Dog (/side)
20 Deadbug
Weighted Step-ups (4×10)
maintain over all 4 sets
Metcon (Time)
For Time:
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (20/14)
80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans
60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans
40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans
20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans
Scale 1:
50/40/30/20/10 DU
30/25/20/15/10 Sit Ups
@16/12 lbs
Scale 2:
Singe Unders
30/25/20/15/10 Sit Ups
@14/10 lbs
*16 Min Time Caps*