4 Rounds - 16 Minute Clock
8 Dumbell Push Press
10 Band Tricep Pulldowns
12 Knees to chest
Then
For Time
100 Double-unders
30 Pull-ups
100 Double-unders
40 Toes-to-bar
100 Double-unders
50 Alternating Dumbell Clean & Jerks
Strength: Sumo Deadlift 6×4 Accessory: Barbell RDL 3×10 Workout (For Time – 12 min cap): 21-18-15-12-9 → Sumo Deadlift (165/115) +...
Metcon (18 min, teams of 2): You-Go-I-Go Rounds → 10 Cal Bike + 10 Push-Ups + 10 Deadlifts (135/95)
Metcon (24 min cap): 60 DB Hang Cleans → 400m Run → 50 DB Thrusters → 400m Run → 40 DB Snatch → 400m Run → 30 DB Burpees
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