Inch worms x8
Knee to Elbow Rock 1 min
Hollow Hold + Rock 30sec/30sec
Hanging Hollow/Arch x5slow, x10 dynamic
Bar Facing Burpee x5
2-3 sets of Push-Press and Thruster to adjust weight to Metcon Standards.
Metcon (3 Rounds for reps)
Bar Facing Burpees x10
Push-Press x10 95/65
Thrusters x10 95/65
*Keep weights light and move as a constant speed.
**With no rest period between transitions adjust your pace accordingly. Think sustainable and deliberate.
***Change in movement should be refreshing at the beginning of the 6 min, and exhausted by the end.