05/13/2020
Warm-up
Warm-up
3 Rounds x
9 American KB Swings
6 Goblet Squat
3 Inch Worms
+
3 Rounds x
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
9 American KB Swings
6 Goblet Squat
3 Inch Worms
+
3 Rounds x
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
Gymnastics
Handstand Push-ups (12 sec AMRAP EMOM x 10)
score by least number of reps in a given round
Weightlifting
Metcon (Weight)
Squat Clean Complex:
Every 3 min x 4-6 Rounds
3 x
1 Clean +
1 Hang Clean +
2 Front Squat
– each set is 3 times through the complex, but you can drop the barbell after the last front squat of each rotation
Every 3 min x 4-6 Rounds
3 x
1 Clean +
1 Hang Clean +
2 Front Squat
– each set is 3 times through the complex, but you can drop the barbell after the last front squat of each rotation
Metcon
Metcon (AMRAP – Reps)
9 min AMRAP
3 Rounds
15/12 Cal Assault Bike
30 Wall Ball
+
AMRAP Burpee Box Jump Over
3 Rounds
15/12 Cal Assault Bike
30 Wall Ball
+
AMRAP Burpee Box Jump Over
Accessory
Metcon
8 min x
10 Strict Press
10 Upright Row
10 Evil Wheel
+
8 min x
12 Toes through RIngs
25′ HS Walk
1-2 Rope Climb
10 Strict Press
10 Upright Row
10 Evil Wheel
+
8 min x
12 Toes through RIngs
25′ HS Walk
1-2 Rope Climb
