Metcon:
“Hindsight”
AMRAP 20:
2 Bar Muscle-ups
4 Strict Handstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)
SC: 7 Chest to Bar Pull-ups
7 Kipping HSPU
7 Dumbbell Hang Squat Cleans (50’s/35’s) or barbell (95/65)
Fit: 7 Pull-ups
7 Dumbbell Push Press (25’s/15’s)
7 Dumbbell Hang Squats clean (25’s/15’s) or barbell (65/45)
Movement Substitutions
Banded or jumping C2B
“ “ Pull-ups
Ring Rows
Extra Work:
Barbell Cycling
On the Minute x 5
6 Hang Squat Cleans + 2 Push Jerks
5 Hang Squat Cleans + 3 Push Jerks
4 Hang Squat Cleans + 4 Push Jerks
3 Hang Squat Cleans + 5 Push Jerks
2 Hang Squat Cleans + 6 Push Jerks
Barbell: (155/105)
SC: 135/95
Fit: 95/65
