052722

A. Metcon (Reps)
Death By Clean & Jerks (135/95) (Rx+ 165/110)
Every minuet we will increase the numbers of power cleans by one rep starting at one. Once you burn out complete  20 hops over the barbell each round until everyone is finished.

SCALES
- Scale wt
- Use DBs (25/15)

B. Metcon (Reps)
5 Rounds
(2:30)
Run 400m
3 Muscle Ups or 10 Chest to Bar Pull Ups
Max Thrusters (95/65)

SCALED
RUN 400M
- 500m row
- 1 min down then turn around

CHEST TO BAR PULL UPS
- Chin over the bar
- Use Bands
- Inverted Row

THRUSTERS
- 75/55
- Scale wt
- Use DBs

C. Metcon (No Measure)
4 Rounds (0:45 work / 0:15 transition)

- Max Bench Press 155/105 (Rx+ 185) or DB Lat Raises ot DB Strict Presses
- Max Straight Arm Band Pull Downs
- Max GHD Sit Ups

Then

3 Rounds
- Max Tri Push Ups
- Max Alt Iso Hammer Curls
- Max  4 Straight Leg crunches, 4 Crunches (Wrist to Knee), 4 Crunches w/ hips 90 degrees (Elbow to knee)