6/2

Unrated – U60

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Warm-up

6:00

:45 machine (moderate intensity)

5 single dumbbell clusters each arm

5 burpees no jump

10 jumping lunges (total)

Strength

Shoulder Press (5×5 building every 1:30 )

Metcon

Metcon (Time)

For time:

50 pistols

40 burpees

30 dumbbell box step ups *single DB

20 hang cleans 155/105 (135/95) [95/65]

10 bar muscle ups
Dumbbell weight 70/50 (50/35) [35/25]

18 min cap