Metcon (Time)
3 rounds of
100m OH One Arm DB Walk (5 burpee penalty if you drop before turn) (55/35)
50 Swings
25 DB Snatches
20 min Cap
Then
Metcon (Time)
50 Hollow Rocks
50 T2P
50 Sit Ups
50 sec Plank Hold
Metcon (Time)
10 Power Cleans (95/65)
10 T2B
8 Power Cleans (135/95)
10 T2B
6 Power Cleans (155/105)
10 T2B
4 Power Cleans (185/115)
10 T2B
2 Power Cleans (205/135)
10 T2B
(15 min Cap)
Then
10 min AMRAP of
1 Suicide
10 Squats
2 Suicides
20 Squats
3 Suicides
30 Squats
continue until time adding 1 suicide and 10 reps for each round completed.
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
150 Wallballs
90 DU
10 Burpee Bar MU (Sub 20 Burpull)
Then
Row – 50 cal (Time)
