Warm-up
Deep breathing
90/90
Half plank w/clam
Rowing:
Pick Drill – catch to extension
Metcon (3 Rounds for time)
Bike 20 cal
Row 3k
Rest 3m
Bike 20cal
Row 2k
Rest 3m
Bike 20cal
Row 500m
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#