12/15/2020

Metcon (Time)
Skill: HSPU
Pick 1:
A) HSPU Strength
5 Rounds x
5 Strict Press, AHAP
7 Ring Dips
9 Push Ups
Rest as needed between rounds

B) HSPU Skill
12 min to work on HSPU skill

C) HSPU Capacity
100 HSPU for time
– Each break, complete 15 American KBS (55/35)

Clean (Build to a heavy clean in 10 min)
Metcon (Time)
24 min CAP
3 Rounds x
8 Clean @ 135/95
8 Bar-Facing Burpee
+
3 Rounds x
6 Clean @ 185/125
12 Bar-Facing Burpee
+
3 Rounds x
4 Clean @ 225/155
16 Bar-Facing Burpee
+
3 Rounds x
2 Clean @ 275/185
20 Bar-Facing Burpee

Scaled: 50% / 65% / 80% / 90%