5 Rounds For Time:
6 Power Cleans 185/135
12 pull-ups*RX+ CTB Pull-Ups
*If you are not done by 9min. you should probably stop and get ready for part 2.
1 mile run
*With a partner, in 200m intervals
Burpees over the bar
HSPUsBE AWARE of the time caps for each section!
Metcon (No Measure)
15 Min EMOM:
Min 1: 16 Alt. DB Snatches 50/35lb.
Min 2: 16 Wall Balls (20/14lb)
Min 3: 15/12 Cal Assault Bike or Row
Rest 5 min.
15 Min AMRAP:
10 DB Lunges 50/35
100m Single Arm DB Overhead Walk (switch arms after 50m) 50/35
100m Run (try and sprint!)