Metcon (No Measure)
12min EMOM
Pike Push-ups x10
Strict Pull-ups x10
Plank 40sec
Metcon (Time)
With a Running clock
For Time:
30 Dubs
40 Toes to Bar
50 Cal Row
Metcon (Time)
@ 15 min mark
3RFT
Bench Press 135/95
Pull-ups
21-15-9
Warm-up
Teams of 3
Partner A- Holds L-Sit
Partner B-Seated KB Front rack hold
Partner C- Bike 5–10 Calories (15-20 Sec of effort)
*Take your time on transitions. “biking” partner waits until “holding” partners are in position before beginning.
Hang Power Clean Prep:
Pull-under
Dip, Drive, Drop
Hang Power Clean
Metcon Rehersal:
*Establish groups and practice station rotation
**Build weight for Clean and FR hold.
Metcon (AMRAP – Reps)
Bike 1 min
rest 1 min
Hang Power Clean 1 min
rest 1 min
Sit-ups/GHD Sit-ups 1 min
rest 1 min
KB Front Rack Hold 1 min
rest 1 min
3 rounds
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders