Warm-up
Splits 2 min
Banded walk x2 min
Banded Overhead Squat x20
3 Pos Clean H/M/L (5×2 @ 65-80%)
High/Middle/Low
Metcon (Time)
Partner WOD
80 Hang Cleans
-Partner Holds KB/DB @ Side
80 Push press
-Partner Holds KB/DB above head
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#