Activation
6 minutes to move through:
250m Row or 600m Bike
10 Russian Kettlebell Swings
:30 Plank (Hands or Elbows)
Gymnastics
EMOM 10:
Min 1 – 5 Touch and Go Power Cleans
Min 2 – 2 Lengths Handstand Walk
Modifications
Handstand Walk
-3 Wall Walks
-:45s Handstand Hold
-3 Lengths Bear Crawl
Metcon
“Aftermath”
For time:
50-40-30-20-10 Calorie Row
After each round:
10 Deadlifts (185lbs/135lbs)
10 Kipping Handstand Push Ups
40 Double Unders
TIME CAP – 20:00
Modifications
Row
-40-30-20-15-10 Calorie Echo Bike
-1000m-800m-600m-400m-200m Run
Handstand Pushups
-Pike Pushups
-Double Dumbbell Push Press
-Push Ups
Double Unders
-60 Single Unders
-Line Hops
