Saturday, May 6th 2023

WARM UP

WARM UP

1:00 Easy Machine

250′ shuttle run (25′ increments)

50′ side shuffle shuttle (25′ increments)

MOVEMENT –

:60/:60 Box Pigeon

10 Box Step Ups

5 DB burpee deadlifts

10 Renegade Rows

10 DB Step Ups

10 Box Jump Overs

5 Burpee Box Jump Overs

METCON

For Time

3x

24/18 Cal Machine

18 DBL DB Cleans @ 50/35s

12 BBJO (24″/20″)

:60 rest b/t rounds

2:00 rest total

3x

200m Run

16 DB Step overs @ 50/35s

6 Wall Walks or 60′ HS walk

:60 rest b/t

GYMNASTIC STRENGTH

EMOM x 8 – Alt.

-“x” Strict HSPUs

-“x” Strict Pull-Ups

Pick a number you can sustain across all sets