Metcon (No Measure)
x30 Dubs
x20 supermans
x10 Toes-to-bar
2 rounds NOT for time
Metcon (Time)
Min 0-6
50 pull-ups
30 ring dips
Min 6-10 Rest
@ Min 10
Metcon (AMRAP – Reps)
Amrap 20
x15 Deadlift @ 60%
x20 HRPU
x25 Air 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#