3 Burpees
6 Jumping Jacks
9 Inchworms
12 Pass Throughs
Strengthcon - 25 minute cap
Take 7 minutes to find your 1RM Sumo Deadlift. With the remaining time, perform one set of 8 at 60% of max, one set of 5 @70%, 2 sets of 3 at 80%, and then 2 sets of 1 at 90%.
Metcon - 15 minute cap
12-10-8-6-4-2
Clean and Jerks (#115/#85)
Chest to bar pull ups
Flexibility - 2 minutes
Seated hip stretch
Strengthcon - 25 minute cap
Take 7 minutes to find your 1RM Sumo Deadlift. With the remaining time, perform one set of 8 at 60% of max, one set of 5 @70%, 2 sets of 3 at 80%, and then 2 sets of 1 at 90%.
Metcon - 15 minute cap
12-10-8-6-4-2
Clean and Jerks (#115/#85)
Chest to bar pull ups
Flexibility - 2 minutes
Seated hip stretch
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