Warm-up
Arm Swings x20
Leg Swings x20
Good Mornings x10
KB Hang Cleans x5/5
KB Push Press x5/5
SDLHP x10
Burpees x5
Metcon (AMRAP – Rounds and Reps)
20 AMRAP
5/5 KB Hang Power Clean
5/5 KB Push Press
10 SDLHP
20 Burpees
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#