Warm-up
Handstand walk 1 min
Strict pull-ups 1min
walking lunge 1 min
3 rounds
Metcon (Time)
400m Plate Carry
kb/dbs Snatch x20 (10/10 from the hip)
wall ball x45
3RFT
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#