Mobility
Pigeon, 2min./side
Saddle, 4min.
Warm-up
3 Rounds
10sec. Handstand Hold
15 Good Mornings
20 Calorie Row
MetCon
RX+
With a partner – Switching anytime
For Time (15min. cap)
40 Stone to Shoulder, AHAP
80 Toes to Bar
120m Handstand Walk
RX
With a partner – Switching anytime
For Time (15min. cap)
40 Power Cleans, 185/125lbs
80 Toes to Bar
2min. Handstand Hold
SCALED
With a partner – Switching anytime
For Time (15min. cap)
40 Power Cleans, 135/95lbs
80 Hanging Knee Raises
2min. Plank Hold
LITE 1
AMRAP 10 Minutes
20 KB Sumo Deadlift High Pull
20 Hanging Knee Raises
20sec. Plank Hold
LITE 2
AMRAP 10 Minutes
15m Walking Lunges
15m Sprint
15m Burpee Broad Jump
15m Sprint
Strength
Power Snatch 6×3 @80-90%
Drop and reset each rep.
Competitors
SIDE WORK
For Time:
50m Sprint
50m Walking Lunges
50m Sprint Backwards
50m Burpee Broad Jump
50m Sprint Backwards
50 Walking Lunges
50m Sprint
(All done in one 50m stretch, back and forth)
