Work Rest Hold

MetCon

7min AMRAP's

FITNESSIn teams of 3:

7min AMRAP
50 Push Press 65/45
50 Push Press 75/55
AMRAP Push Press 95/65
*1 partner works, 1 partner rests,
1 partner hangs from pull-up bar

rest 3 minutes

7min AMRAP
50 Front Squats 65/45
50 Front Squats 75/55
AMRAP Front Squats 95/65
*1 partner works, 1 partner rests,
1 partner holds top of push up

rest 3 minutes

7min AMRAP
50 Hang Power Cleans 65/45
50 Hang Power Cleans 75/55
AMRAP Hang Power Cleans 95/65
*1 partner works, 1 partner rests,
1 partner holds DBL KB front rack 35s/26s

PERF / COMP

In teams of 3:

7min AMRAP
50 Push Press 95/65
50 Push Press 115/75
AMRAP Push Press 135/95
*1 partner works, 1 partner rests,
1 partner hangs from pull-up bar

rest 3 minutes

7min AMRAP
50 Front Squats 95/65
50 Front Squats 115/75
AMRAP Front Squats 135/95
*1 partner works, 1 partner rests,
1 partner holds top of handstand

rest 3 minutes

7min AMRAP
50 Hang Power Cleans 95/65
50 Hang Power Cleans 115/75
AMRAP Hang Power Cleans 135/95
*1 partner works, 1 partner rests,
1 partner holds DBL KB front rack 53s/35s