Metcon
Metcon (No Measure)
1×3
2:10 on /:50 off
Station 1
10 Dual KB Hang Clean
1-2 Rope Climb (Or 3-6 Rope Pull-Ups)
Station 2
Amrap
3/3 Lateral wall ball Hip Throw (be explosive)
6/6 Lateral Box Jump over (Be fast)
Station 3
10 Shuttle run
Pogo Burpees RT
Station 4
50m KB Carry (R arm OH L arm Farmers)
50m KB Carry (L arm OH R arm Farmers)
*Farmers KB Should Be Heavier*
