Hip Clean 8 minute EMOM
Jump Weight Every 2 minutes
Male Rx: 195/215/235/255
Female Rx: 120/130/150/160
Male Scaled: 105/125/145/165
Female Scaled: 65/75/85/95
MetCon
4 rounds for time
25 wall balls
25 Foot Handstand Walk / 4 Around the Box Pike Walks
Run 400 meters
16 minute cap
Buyout
3 minutes Max Effort Toes to Bar
Accessory Gains (To be done independently outside of class)
4 rounds
8/leg single leg KB deadlift
30 second Overhead KB Carry
AHAFA (as heavy as form allows) on both movements