(No Measure)
30-20-30
Bench Press (1-1-1-1-1)
Metcon (Time)
5RFT
10 Burpees
10 Front Squats 95/65
10 Knees to Elbows
10 SDLHP 95/65
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