Skill Start

Strength

8min EMOM

evens: 1 Rope Climb (COMP = legless)

odds: 30 Crossovers

 

MetCon

2 Rounds, on an 18min clock

Rd1: 0:00-8:00, Rd2: 8:00-fin (or 18min)

RD1:

15 - 12 - 9 Reps for Time:

DBL DB Front Squats

DBL DB Push Press or HSPU

 

RD2:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time:

DBL DB Front Squats

DBL DB Push Press or HSPU

 

FITNESS: 35s/20s

PERF/COMP = 50s/35s

 

*if complete, rest after RD1 until 8:00

*if not complete by 8:00, stop RD1 and start RD2