September 27, 2016

A. Warm Up

Floss Hips 
30 band pull aparts
2 slow rounds: 
12 Double Kettlebell or DB push press
12 Situps 
12 Burpees to target

B. Metcon (Weight)

Every 2 minutes for 16: 
(first 2 are warmup and skill building sets.) 
Power Clean
Push Jerk 
(Drop Bar) 
Power Clean
Split Jerk 

C. Metcon (Time)

For Time: 
RX
3 Rope Climbs 
6 Strict Handstand pushups 
9 Chest to Bar Pull-ups 
12 Handstand pushups 
15 Cal Bike
12 HSPU
9 Chest to bar 
6 Strict Handstand Pushups 
3 Rope Climbs

 Scale As Needed

D. Metcon (Weight)

4-5 rounds as a finisher: 
6 DB curl to press (Heavy) 
10 Banded good mornings