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A. Metcon (Time)
10-9-8-7-6-5-4-3-2-1 (12 min Cap)
- Hang Power Cleans (Rx+ 135/95)
- 4 Toes to Bar (Rx+ 6 Toes to Bar)
- 4 Burpees over the Bar

SCALED
HPC
- Scale wt
- Use DBs
- Fitness: Hanging KB SDLHP x 2

TOES TO BAR
- Hanging knee Raises
- V Ups

BURPEES OVER THE BAR
- Burpees to Bench

B. Functional Bodybuilding
5 Rounds
Strict Pull Ups (1st rnd - max reps, 2-5 rnds 80% of max) (scaled: max flexed arm hang w/ 5 sec eccentric)
Superset w/
10-12 MB GHD Sit Ups @ 50X1

4 Rounds
20 Supine BarBell Bent Over Rows
SS w/
1 min plank (add plates on hip as needed)

4 Rounds
15-18 Straight Arm Banded Pull Downs @ X131 *Stay in hollow body
SS w/
4 Dragon Flags or 8 toes to rig w/ 0:03 eccentric

2 Rounds
20 Overhand Curls
Max Hammer Curls
Max DB Curls
Max DB Hold

*Feel free to do cheat curls during max reps.