Metcon (Time)
150 calorie row
300 Russian KBS
100 calorie row
200 Wall Balls
50 calorie row
100 Burpees
Partner workout
Split movements evenly with any rep scheme
Must complete movements in order
Warm-up
T Spine Rotations x15 each side
Scorpions x20
Deadbugs x20
Single Leg Deadlifts x15
Kneeling Hip Flexor Lifts x15
Clean Technique
3 Position Power Clean (1-1-1-1-1)
Above knee, below knee, from ground
Same weight across
Metcon (Time)
50-40-30-20-10
Double Unders
10-8-6-4-2
Thrusters
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#