Warm Up:
500m Row
3 rounds for quality:
10 kettlebell swings
10 GHD sit-ups
10 Pull-ups
then
400m run
Strength:
Deadlift
5 sets of 5
Work to a heavy set
Metcon:
AMRAP 12:
2 rounds of:
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
16 Toes-to-bars (Knees to Elbows Scaled)
8 Dumbbell Power Cleans, 50/35 lbs
— then —
2 rounds of:
Dumbbell Front Rack Walking Lunge, 50/35 lbs,
50 ft
16 Bar Muscle-ups (Pull-ups Scaled)
8 Dumbbell Power Cleans, 50/35 lbs
Continue alternating between Toes-to-bars and Bar Muscle-ups every 2 rounds. *Every 5 ft interval of the 50 ft, represents 1 rep of the lunge.
Open 17.2