20 min AMRAP
5 Wall Walks
10 DB Box Step Ups (35/25)
20 HR Push Ups
40 Double Unders (120 singles)
Core Finisher
2 min Sit Ups
1 min plank
1:30 sit ups
1:30 plank
1 min Sit ups
2 min Plank
16 EOMOM (8 sets) (every other minute on the minute)
7 rm Deadlift unbroken (meaning you cannot drop from the top and reps must be connected)
Increase weight after every two sets. Score is heaviest weight completed for last two rounds.
Metcon
7 min AMRAP
7 C2B Pull Ups
7 Front Squats (135/95)
2 rounds of
400m run
25 hang cleans (135/95)
rest 5 mins
1 round of
800m run
25 hang cleans (185/125)
Score is total time to complete both including rest.
