Metcon (Time)
12 min skill practice
Pick 1:
a) HS Walk skill work: trying to improve distance or do some; remember to work 1:4-5 work to rest ratio on good attempts
b) HS Walk Workout:
5 Rounds x
25ft HS Walk
50 Double Unders or 50 Heavy rope single
c) HSPU skill work: trying to improve depth and smooth out reps; remember to emphasize negatives, strict and then kipping
d) HSPU Workout:
1->10 Am KB Swing (70/55, yes this is super heavy)
10->1 HSPU (strict or deficit if you CAN!)
e) 5 Rounds x
5 Strict Press
10 Upright Row
15 AbMat Sit Ups

Metcon (Time)
For Time
Bench Press – 185/125
Deadlift – 255/175
Bar Facing Burpee
– scale the weights on the barbell appropriately; don’t risk getting hurt by going to heavy, but also don’t expect to do everything unbroken
5 Rounds for Quality
25 GHD Sit Ups
20 High Angle Bentover Row w/ DB
15 DB Bicep Curl