Strength:
Bent-Over Row 5-5-5
10-30sec L-Sit after each set
Metcon:
For total reps:
AMRAP in 6min:
8 DB Snatches (#22.5/15, x1)
4 Burpees Over DB
REST 1min
AMRAP in 4min:
8 DB Clean and Jerks (#22.5/15, x2, from the ground)
4 Burpees Over DB
REST 1min
AMRAP in 2min:
MAX Devil Presses (#22.5/15, x2)
Endurance:
For time:
50 Burpees
300 Double Unders
50 Burpees
1200m Run
50 Burpees
2100m Row
Skills:
- Kipping Toes-to-bar
- Kipping Pullups