Sunday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – HYBRID | 50

Warm-up

Warm-up (No Measure)

3 ROUNDS

5/5 SA KB or DB Sumo Deadlift

5/5 SA Russian KB or DB Swing

10 Ring Rows or Single DB Bent Over Row

100m Run

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

1 Kip Swing + 1 Pull-up x 5 Reps

10 Diamond Push-ups

:30 Single Arm (L) / Single Leg Plank (R)

:30 Single Arm (R) / Single Leg Plank (L)

(No Measure)

Strength – HOME

Metcon (No Measure)

STRENGTH

4 SETS FOR QUALITY

10 DB Bent Over Row

10 Diamond Push-ups

:30 Single Arm (L) / Single Leg Plank (R)

:30 Single Arm (R) / Single Leg Plank (L)

(No Measure)

Workout

Metcon (5 Rounds for time)

EVERY 2:30 x 5 SETS

10 Pull-ups

15 Russian KBS (70/53)|(53/35)

200m Run

(Score is Each Round for Time)

Workout – HOME

Metcon (5 Rounds for time)

EVERY 2:30 x 5 SETS

10 DB Hang Power Clean

15 DBL DB Russian Swing

200m Run

(Score is Each Round for Time)