032422

A. Metcon (No Measure)
7 Rounds
1 min: 3 Power Cleans  (Heavy Singles)
1 min: Kip work / Handstand work / DU Work / Pistol Work / Rope Climb Work

KIP WORK
Up to...
- 8 kip swings
- 5 Toes to Bar or Knees to Elbow
- 3 Hips to Bars or Muscle Ups

HANDSTAND WORK
Up to...
- 0:30 HS hold
- 8 HSPU from box
- 8 HSPU
- 6 Deficit HSPU

DOUBLE UNDER
Up to
15 Single - Single - Double
0:40 Double Under Work

PISTOLS
- Narrow Squat
- Single Leg Squats off of bench
- etc..

ROPE CLIMB
- But to Standing
- Hook to stand
- 3 Rope Climbs
- 2 legless

B. Metcon (Weight)
4 Rounds
10-12 MB GHD Sit Ups @ 40X1
Superset with/
10-12 Toes to Rig OR Dragon Flag @ 40X1

C. Metcon (No Measure) OR Mobility
4 Rounds
10-12 Shoulder Press @30X1
Superset w/
10-12 Plate Front Raises @30X1

3 Rounds
15 DB Lateral Raises
Superset w/
15 DB Seated Rear delt flies

3 Rounds
10-12 Tall BB Curls @30X1
12-15 BB Drag Curls @30X1
15 Cross Body Hammer Curls (each arm)

3 Rounds
10-12 BB Skull Crushers @30X1
12-15 BB Banded Pull Downs @30X1
15 Kick Backs (each arm)

OR

MOBILITY
(Coach Lead)