3 min AMRAP
12 Hollow Rocks
50 ft DBL Banded KB Farmers carry
rest 1:30 min
3 min AMRAP
10 GHDs
50ft DBL KB FR carry
20 Min AMRAP, score is total rounds
Partner 1 Completes:
12 Alt. DB Hang to OH
30/24 Calorie Ski
While Partner 2 Completes:
3 Rope Climbs
Then rest remaining time until they switch
Your strength portion today is a mix of some new and familar core movements. Move consistently throughout your short time domain, scale the movements in the beginning of youre unable to complete the set
unbroken. You and your partner are moving the most the whole time for your conditioning today. Scale weight and rope climbs to an appropriately challenging scale for you.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: (5) Rope climbs or (2) legless rope climbs
Intermediate: scaled rope climbs (6), strict chin ups (9)
Scaled: scaled rope climbs (6), strict chin ups (9), scale cals for 2-2:30 duration
Beginner: scaled rope climbs (6), strict chin ups (9), scale cals for 2-2:30 duration
Longevity:*** if needed, kipping, risk vs. reward moves