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
Step ups x10
Waiter Squat x5/5
Exploding Step-up x10
Front Squat x10
Clean & TTB Prep:
Pull-unders
Knee tucks x5
Hang Clean
Leg Lifts x5
Hang Clean w/Bar
Toes to Bar x5
Hang Clean (2-2-2-2)
*Build
**Perform 5 strict hanging leg raises/toes to bar between each set.
Metcon (Time)
Row 400m
Hang Squat Clean x15 95/65
Toes to bar x15
4RFT
Shoulder Press (5-5-5-3-1+)
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
10 KBS
10 T2B