+97339533130
Metcon
In teams of 2 (36 mins)
10 min emom
Min 1: 10/7 cals bike + max handstand walk
Min 2: 10/7 cals bike + max rope climbs
3 min rest
10 min emom
Min 1: 10/7 cals bike + max max alt. 1db snatch
Min 2: 10/7 cals bike + max 1db box step up
3 min rest
10 min emom
Min 1: 10/7 cals bike + max handstand pushups
Min 2: 10/7 cals bike + max DUs
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility