September 13, 2016

A. Warm Up

Tabata Row or Bike @ 75%
then: 
3 Rounds not for time: 
12 Kettlebell swings
12 Goblet Squats
12 Steps Spiderman lunges 

B. Metcon (Weight)

12 Minutes to Build to a heavy complex: 
Power Clean
Push Jerk 
Split Jerk

*No more than 6 solid attempts. 

C. Metcon (Time)

For time: 
20 Burpees 
21 Handstand Push-ups 
21 Toes to bar
50 Double Unders
15 Handstand pushups 
15 toes to bar
50 Double Unders
9 Handstand Pushups 
9 Toes to Bar
20 Burpees 

For RX, everything stays the same except for the HSPU and TTB. They change to 12-9-6. 
For scaled: use regular or scaled pushups and hanging leg raises or sit-ups. Do 100 single unders instead of double unders. 

D. Metcon (No Measure)

3 Rounds for quality 
30s Down dog
15 Band Passes