Back Squat (70%x5, 80%x5, 90%x3+)
Metcon (Time)
800m Run
10 RKBS
10 Pushups
600m Run
20 RKBS
20 Pushups
400m Run
30 RKBS
30 Pushups
200m Run
40 RKBS
40 Pushups
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#