050622

A. Metcon (Reps)
(0:00 - 20:00)

3-6-9-12-15
Hang Squat Cleans (135/95) (Rx+ 185/125)
Dips

(Then)
Max Burpee Box Jump Overs  (24/20) (same height for Rx+)

*We are scoring the BBJO.

SCALES
HANG SQUAT CLEANS
-Scale wt
- Use Dbs
- Power Clean

DIPS
- Dip on Boxes
- Push Ups

BURPEE BOX JUMP OVERS
- Burpee Plate Jump Overs
- Burpees Over the Bar
- Burpees

B. Metcon (No Measure)
4 Rounds
1 min - 15 Back Squats (185/125) (Rx+ 225/155)
1 min - Run to the wall and back or 0:45 shuttle sprints
1 min - 12-15 GHD Back Ext
1 min - REST

SCALES
BACK SQUATS
- Scale wt
- Goblet Squats
- Air Squats

GHD BACK EXT
- 0:30 superman hold
- 15 Banded Good Mornings
- 15 Standing Toe Touches
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