Warm-up
0-5:00
Briefing
5:00-30:00
Pick Drill
then 30:30 Row
Calf Stretch
Bottoms Up Press
Double Under Work
Metcon (Time)
500m Row
100 Double Unders
400m Farmers Carry
100 Double Unders
500m Row
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#