Teens Warmup (No Measure)
10 Pass Throughs
10 OH Squats
10 OH Lunges
10 Single Leg Hops Over Bar
10 Seated Box Jumps
Deadlift (5RM)
Metcon (Time)
4 Rounds
300m Row
25 MB Thrusters 20/14
12 Hand Release 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#