Tuesday-

15 min easy pace

Run 200m

40 sec Passive Hang from Rings

40 sec HS Hold

40 sec Hollow Hold

+

Forearms warm up

3 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

+

10 min @ aerobic effort

Run 200m

15 Overhead Squats, 115#

7 Muscle Ups

Rest 5 min

10 min @ aerobic effort

45 Double Unders

8 Burpees

12 Toes to Bar

12 Russian KB Swings, 70#

Rest 5 min

10 min @ aerobic effort

12 Kipping HSPU’s

12 GH Sit Ups

12 Pull-Ups

12 Box Jump, 24”

Warm up done. 4 rounds plus run

Forearm rm prep done

Metcon 1

2+ 15 OHS

Metcon 2

3+11 TTB

Metcon 3

2+10 box jumps