1 if by land 2 if by sea
Warm Up/Mobility
Warm-up
3 Rounds
1:00 Cardio of Choice
10 hanging scap retractions
6 Kip Swings
4 Wall Walks
5 Narrow Stance air squats
1:00 Cardio of Choice
10 hanging scap retractions
6 Kip Swings
4 Wall Walks
5 Narrow Stance air squats
Metcon
30:00 TC
Metcon (Time)
For time:
2 Rounds
50 Pull Ups
100′ Handstand Walk
60 alt Pistols
40 Calorie Row
2 Rounds
50 Pull Ups
100′ Handstand Walk
60 alt Pistols
40 Calorie Row
Finisher
Metcon
3 Rounds:
20 Strict Abmat situps
30 Flutter Kicks (each leg)
8 Ab wheels or barbell rollouts
1 min plank hold
*Focus: Minimal rest between rounds. Treat this as it’s for time.
20 Strict Abmat situps
30 Flutter Kicks (each leg)
8 Ab wheels or barbell rollouts
1 min plank hold
*Focus: Minimal rest between rounds. Treat this as it’s for time.
Strength
Snatch (1×1)
Snatch:
– Build to a heavy single in 15 mins. Then work back down to 70-75% of that heavy single and hit for 3 singles on the minute (Scored in next part).
* rest 60 seconds between sets *
– Build to a heavy single in 15 mins. Then work back down to 70-75% of that heavy single and hit for 3 singles on the minute (Scored in next part).
* rest 60 seconds between sets *
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
3 Rounds
125 Double Unders
25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike)
-in remaining time-
Max Muscle Ups
3 Rounds
125 Double Unders
25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike)
-in remaining time-
Max Muscle Ups