Warm-up
Extended warm up- leg heavy
accumulate 2 minutes in an active hang
accumulate 2 minutes in an active hang
Skill Review
Rope climb practice
2 minutes- as many climbs as possible
2 minutes- as many climbs as possible
Metcon (AMRAP – Rounds and Reps)
Met-Con
Partner up
20 minute AMRAP
200 meter run
20 wall balls
20 hang cleans
20 push ups
20 pull ups
*** every 5 minutes stop and both partners complete 5 burpees
Partner up
20 minute AMRAP
200 meter run
20 wall balls
20 hang cleans
20 push ups
20 pull ups
*** every 5 minutes stop and both partners complete 5 burpees