1. Met con
AMRAP 15: at 70-80% effort.
15 Hang Power Cleans (135/95)
60 Double Unders
15 Chest to Bar Pull-Ups
6 30 Meter shuttle sprints (down and backs)
Rest 5 minutes
2. Gymmastics conditioning
AMRAP 8:
3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap.