Warm-up
Snatch (5-5-3-3-3-1-1-1-1)
Metcon (Time)
Partner WOD
200m sled push (50m intervals)
Burpee pull-ups x50 (1:1)
200m sled push (50m intervals)
Push press x50 (moderate ro heavy weight. 5 rep intervals)
200m sled push (50m intervals)
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#