Metcon

Split work evenly with your partner, paying special attention to the run intervals. When doing high rep sets of Wall Balls, practice bringing the arms back into the receiving position as soon as the ball leaves your fingertips, this way your shoulders won’t get unnecessarily tired from being raised too long.

 

30 AMRAP:

Buy in: 1 Mile Run
Then with remaining time AMRAP:
30 Burpees
40 Hang Power Cleans (115/75)
50 Wall Balls (20/14)
– Goal: Split work evenly, including the run. Think hard about running distances as this will make or break how well you and your partner do on today’s workout.

ARMS & ABS Accessory

Reps of:
40-30-20-10:
Banded Hammer Curls
10 Hollow Rocks after each set