August 16, 2016

A. Warm up
​
Cardio for 3 minutes
Banded shoulder warm up routine
Push Press review and Handstand push up demo

B. Push Press (8 minute EMOM)
​build to a heavy single

C. Metcon (for time)

3RFT
10/7 HSPU
10 Box Jump Step Down
Run 1 lap

RX+ - HSPU
RX - HRPU
Scaled - knee push ups

D. Metcon (AMRAP - Reps)

Climb the the ladder for 8 minutes

3 Kettlebell Swings (KBS)
15 Double Unders (DU)
6 KBS
30 DU
9 KBS
45 DU
12 KBS
60 DU ... etc...

RX+ 32/24 kgs
RX 24/16
Scaled is lighter load and double the number of singles

Score Chart (KB and DU = 1 round)
1 round: 18
2 round: 54
3 round: 108
4 round: 180
5 round: 270
6 round: 378