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
Warm-up
Prone Y’s
Prone T’s
Prone Presses
Reverse Snow Angel
Yoga Pushups
Goblet Squat Hold
Goblet Squats
Goblet Squat Thruster
Halos
Metcon (8 Rounds for time)
8 Rounds every 3 Minutes
12/10 calorie Bike
10 DB Thrusters 35/25
8 Burpee Box Jump Overs
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#