70/80/90% of your WORK 1 rep max
The plus sign means the last set is a max set. Do as many as you can. This means you Erin.
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For Time
30 Box jumps 30/24″
30 CTB
30 DB Cleans 2×50/35 lbs
30 DB Walking lunges 2×50/35 lbs
30 TTB
30 DB Push press 2×50/35 lbs
30 V Ups
30 Wall balls 20/14lbs @12/10’
30 DB facing burpees
90 Double-unders
KG: WB 9/7, DBs 22.5/15 KG
TC: 20 Mins
Score: Time
Scaling Options
Beginner
20 Box jumps @20/plate”
20 Ring Row
20 DB cleans @ 2x 25/15lbs
20 DB Walking lunges @ 2x 25/15lbs
20 Hanging Knee Raise
20 DB Push press @ 2x 25/15lbs
20 Hollow ups
20 Wall balls @12/8 lbs
20 ½ Burpees
60 Single Unders
Intermediate
30 Box jumps @24/20″
30 Pull Ups/Assisted pull ups
30 DB cleans @2 x35/25lbs
30 DB Walking lunges @2 x35/25lbs
30 Toes to eye level
30 DB Push press @2 x35/25lbs
30 V Ups
30 Wall balls @20/14 lbs
30 DB facing burpees
30 Double Unders – 50 Single Unders
Perform
30 Box jumps @30/24″
30 CTB
30 DB cleans @2×50/35 lbs
30 DB Walking lunges @2×50/35 lbs
30 TTB
30 DB Push press @2×50/35 lbs
30 GHD sit-ups
30 Wall balls @30/20 lbs
30 DB facing burpees
30 Triple Unders
3 sets
10 Paused Pendlay row* @ heavy
30 secs D-ball bear hug hold, tall kneeling
*1 sec pause at the chest
A. General
2 sets
1 min Easy Machine
10 rotating scorpions
3 Explosive push-ups/kneeling push-ups
B. Specific (Bench)
2 sets
10 Empty bar Bench press, control descent
10 Empty bar bent over rows*
*focus on the scapular region, avoid shrugging.
C. Specific (Metcon)
3-5 reps on each movement