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Warm Up:

2 Rounds:  10 min time cap

200m run

20 DB March

10 Leg swings (each forward/back and side/side)

20 DB Floor Press

  • use one set of DB’s

Strength:

Deadlift  – 4×4

  • (no touch and go!)

Eccentric Push-up

  • 4 seconds down, explode up
  • as many reps as possible up to 10 reps with perfect form
  • Advanced add weight
  • Focus on control

Metcon:  21-15-9

Hang Power Clean 115/73#

Burpee Over the Bar

Handstand Push-up

  • 17 minute time cap
  • Scale HSPU to 12-9-6 if needed
  • Beginners scale to DB Push Press 50/35#