26 Apr 21

Dynamic
High Knees Down
5 Burpees
High Knees Back
Butt Kickers Down
10 Air Squats
Butt Kickers Back
Soldier Kicks Down
5 Ring Rows or Pull Ups
Toe Taps Back (Flex Foot you’re tapping)
Sumo Squat Down
5 Burpees
Split Jerk Lunge Back
Push Up Series (10 min time cap)
The following is a typical layout (could vary) complete 3 PUs per item unless you have GREAT PUs…

2RNFT
5/3 Regular (Tri-cep) PU
5/3 Wide PU
5/3 Regular PU
5/3 One Hand in Front, One in Back
5/3 Regular PU
5/3 Other Hand in Front, Other in Back
5/3 Regular PU
5/3 Diamond PU
5/3 Regular PU
5/3 Hands out in Front (start on elbows)
5/3 Regular PU

Metcon (Weight)
5 min to get max number of Hang Power Clean & Push Jerk

Goal is 20 Reps (think 85%-90%)
(so think 1 every 15 secs or 4 per min)

Log Weight

Metcon (AMRAP – Rounds and Reps)
AMRAP10

3 Ring Dips
6 Hang Power Cleans (135,95)
9 DLs (135,95)

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