Warm-up
Shoulder/Leg Swings x20
PassThroughs x10
PVC OHS Hold. Coaches cue. 5 sec hold in bottom x5 reps
Overhead Squat (5×3 @ 70-80%)
One Set Every 90 Sec.
Metcon (Time)
Back Squat x15 (from Floor)
Run 400m
Deadlift x15
3 RFT
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#