April 6, 2017

A:Warm Up
20 Minutes to complete the following:
500 row
2 min bike
50 singles
Then
2 rounds
20m Waiter walk L/R
10 PVC pipe overhead squats
5 broad jumps (focus on explosive rather than distance)

1 Round:
10 PVC passes  (Move hands closer together each rep)
10 wall squats
10m Duck Walk
With remaining time, warm-up Hang PC.

B: Hang Power Clean (8x2)
8 Minute EMOM: 2 repetitions

C1: Wall Balls (3x25 Unbroken )
Rest 20-30s before Ring rows

C2: Feet elevated Ring Row (3x10)
Elevate feet onto bench or box and perform the desired reps.
Add weight if able
Start a new round every 3-4 minutes for 9-12

D: Metcon (AMRAP - Rounds and Reps)
12 Minute AMRAP:
1 Rope Climb
6/4 Handstand Pushups
1 Lap Run
6 Burpees
RX+ is legless RC and SHSPU