WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
STRENGTH:
Double KB Press
- 3 reps E:30 for 5:00
Floor Press w/ plate, #45/25
- 8 cycles (20:10)
MetCon:
For Time – CAP16
- 5 Jerk #135/95
- 10 KBS #53/35
- 10 T2B
- 5 Jerk
- 15 KBS
- 15 T2B
- 5 Jerk
- 20 KBS
- 20 T2B
- 5 Jerk
- 25 KBS
- 25 T2B
- 5 Jerk
- 30 KBS
- 30 T2B
- 5 Jerk