Warm-up
0-5:00
Briefing
5:00-15:00
Kneeling T Spine
PVC Pressout
Prone snow Angel
Prone Presses
Shoulder Press (3-3-3-3-3)
Increase every round
Metcon (Time)
21-15-9
Power Snatches
Pistol Squats
Metcon (Time)
For total time:
3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders
Rest 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Time cap: 10 min.
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#