June 8, 2018

Happy Birthday Coach Tristan!!
Metcon (Weight)
3-Position Squat Clean Complex
On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat
*Increasing weight each set, record heaviest successful complex
“Mani-Pedi” (7 Rounds for time)
On the 2:00 x 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans (185/135)
*Record time for each round

R+(OPEN): as written
Rx(PERFORMANCE): leg raises, 155/105
Scaled(FITNESS): 72 single unders, abmat situps, 95/65

Aim to have at least :30 rest each round. If you do not complete a round, add 1 second per rep you did not finish.
Next Level
Metcon (Weight)
Tempo Front Squat + Handstand Push-ups
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 1 Tempo Front Squat (5 second descent, no pause in bottom, then stand)
Minute 2 – 5 Deficit Kipping Handstand Push-ups

*Increase front squat weight each round. Record heaviest lift.
(Record HSPU deficit in comments)

R+ – as written
Rx – kipping HSPU
Scaled – 5 strict seated DB press, your choice weight