Warm-up

9 EMOM
3 Tall 33"/27" Seated box jumps
3-5 Strict HSPU
5 Muscle Snatch 75#/55#

 

 

Metcon

0-10:00 min
6 AMRAP
12 T2B
9 DL 115#/85#
6 Snatches 115#/85#

10:00 - 20:00 min
5 AMRAP
10 OHS 95#/65#
10 C2B

20:00 - 30:00 min
3 Rounds
8 min Cap
3 MU
25 Wallballs
50 DU

30:00 - 40:00 min
6 AMRAP
3 HSPU
3 Cleans 185#/125#

40:00 - 50:00 min
15 - 12 - 9
Cal Row
Thrusters 95#/65#

 

Comment