Main – Comp WOD
Metcon (No Measure)
Sprint WOD
20 KB Swings 53/35
400 m Run
20 Burpees (25 plate)
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Metcon (AMRAP – Rounds)
E90S for 12 mins (4 sets each)
Even – 15 TTB
Odd – accumulate 30 sec Ring L-Sit
8 possible rounds
Metcon (AMRAP – Rounds)
E30S for 6 mins
Even – 3 strict HSPUs (25 plates)
Odd – 6 get-up sit-ups
12 possible rounds
Metcon (No Measure)
For Time:
25 strict pull-ups
100 DUs
50 H/R push-ups
100 DUs
75 abmat sit-ups
100 DUs
100 jumping squats 45/35
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