Skill
5 rounds:
30 seconds of sandbag cleans
30 seconds of push ups
1 minute of rest

With the clock on a 30 second timer, you’ll hit sandbag cleans for one interval, push ups for the next, and rest for two in a row. For large classes, stagger which station you’re starting on. Try to move quickly within your work interval, but don’t let either technique suffer because of a push for speed.

standard: 70/55
rx: 100/70
sport: 150/100, handstand push ups

Workout of the Day
For time:
40/30 cal
20 pull ups (strict or kipping)
40 wall balls
20 pull ups (strict or kipping)
400 m run

15 minute cap
In classes where machines need to be shared, group 2 will start 3 minutes late so that group 1 has time to finish their calories. Be sure to use a regular count-up clock so that group two doesn’t get stopped at group 1’s 15 minute cap.

Scale each segment of this workout to take no more than about 2-3 minutes.

standard: 12/8 lb ball
rx: 20/14 lb ball
sport: 30/20 lb ball, chest to bar pull ups
metcon: 3x:3:00 on, 1:00 off