Derby
Warm Up/Mobility
Metcon
Metcon (Time)
Teams of 2
30/24 Calorie Row (Split)
40 Power Cleans (155/115) (split)
25 Synchro Toes to bar
30/24 Cal Row (Split)
30 Power Cleans (185/125) (split)
25 Synchro Toes to bar
30/24 Calorie Row (Split)
20 Power Cleans (205/145)
25 Synchro Toes to bar
30/24 Calorie Row (Split)
40 Power Cleans (155/115) (split)
25 Synchro Toes to bar
30/24 Cal Row (Split)
30 Power Cleans (185/125) (split)
25 Synchro Toes to bar
30/24 Calorie Row (Split)
20 Power Cleans (205/145)
25 Synchro Toes to bar
Finisher
Metcon
3 Rounds (for quality)
10 Single Arm Kettlebell Sotts Press (each side)
10 Tempo Pistol (each side) (2:0:2:0)
10 Freestanding Shoulder Taps (each side) (OR 0:30 Handstand Hold)
10 Single Arm Kettlebell Sotts Press (each side)
10 Tempo Pistol (each side) (2:0:2:0)
10 Freestanding Shoulder Taps (each side) (OR 0:30 Handstand Hold)