Warm Up 91 (No Measure)
6 Rounds Alternating Sides:
4 KB suitcase deadlift
4 KB snatch
4 KB push press
4 KB Overhead Squat
+
10 Jefferson Curls
Metcon (Time)
4 Rounds:
25 Burpees
15 Toes to Bar
7 Power Clean and Jerks (135/95)
*17 min time cap*
Scale 1:
20
12
7 @ 95/65
Scale 2:
15
8
7 @ 75/55
Metcon (3 Rounds for reps)
EMOM 12:
Min 1: 10-12 Hollow Rock
Min 2: 8-10 Beat Swings
Min 3: 6-8 Kipping Pull Ups