Metcon (No Measure)
Scorpian x10
Hand stand hold x30 sec
Broad Jumps x5
2 rounds
Clean Pull + Hang Clean + Squat Clean (6×2)
Metcon (Time)
27-21-15-9
Thruster 75/55
KBSDHP 70/53
Bench Press (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%)
Metcon (AMRAP – Rounds)
AMRAP 20
400m run
15 wall-balls
15 burpees
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#