3 rounds of
- 6-8 x Bodyweight Bench Press
- Rest 30 seconds
- 6-8 x Strict Pullups
- Rest 2 minutes
Then AMRAP in 5 minutes of
- 20 x Double Unders
- 10 x Box Jumps
Rest 1 minute, then AMRAP in 5 minutes of
- 5 x Man Makers @ 12kg
- 10 x Kettlebell Swings
Rest 1 minute, then AMRAP in 5 minutes of
- 5 x Toes to Bar
- 10 x Air Squats
Results: Metcon was taken from a CF Invictus WOD but I accidentally reversed the rounds where I did the Box Jumps with the Kettlebell Swings. Worked out good anyway. 5 rounds plus 18 reps, 2 rounds plus 11 reps, 6 rounds plus 2 reps.