3 rounds of
- 5 x Hanging Pike Lifts (from pullups bar)
- 5 x Hanging Knees to Waist
4 sets, increase weight per round, rest 2 min between rounds…
- 12 x Strict Press
Then based on a WOD from nc.fit on Instagram (looked easy enough)….
EMOM for 20 minutes (5 rounds) or until you reach 150 Wall Balls (see Notes below)
- Min 1 – 14 x Burpees
- Min 2 – 14 x Hang Power Clean @ 43kg
- Min 3 – Max Sandbag Thrusters @ 20kg (or Wallballs @ 10kg)
- Min 4 – Rest
Results: Strict Press 65-80-85-85lbs. Metcon 105 Thrusters.
Notes: Started the metcon as shown. Had to drop to 10 reps for the HPC in round 3 when I ran out of time and dropped both HPCs and Burpees to 10 reps in the last round… I recommend either dropping to 10 reps throughout and try to reach the 150 WBs, or use a lighter weight on the HPCs so you can go all 5 rounds unbroken. Either way tough one.