Metcon:
4 rounds, each round for time, of
400m Run
10 Dual Kettlebell Hang Clean & Jerks 53/35lbs
20 GHD Situps
8/6 Bar Muscle Ups
Rest 1:1 between each round
Each round has a 5 min cap
Accessory Work:
For time
10-8-6-4-2
Kipping Deficit Handstand Pushups 6/3in
Handstand Walk 50ft after each round
Mobility:
2 min calf smash per side
2 min lat smash per side
