WOD-
With a 2:30 clock
12 Hang power cleans 95#(65#)
24 Ab mat sit ups
With the remaining time
As many calories on the bike, ski erg, or rower as possible
Rest 1:30 between rounds x 3
Rest 5:00 after the 3rd round, then:
With a 2:30 clock
15 Wallballs 20#(14#)
15 Good mornings 45#(35#)
With the remaining time
As many calories on the bike, ski erg, or rower as possible
Rest 1:30 between rounds x 3
Rest 5:00 then,
For quality
Accumulate 20-40 Strict handstand push ups (No kipping)
*Make these deficit if handstand push ups are your jam.
SPRINT-
AMRAP 24 Minutes:
Max Meter Row
Every 4 Minutes, Perform
10 Sumo Deadlift High Pulls
10 Russian Sit Ups
