Conditioning:
“Kelly” with a twist
5 Rounds for Time
400m run
30 burpees
30 wallballs 20/14
Competitors:
A. Strength: Bamboo bar hold at eye level; build to max weight with 10 sec hold.
B. Class WOD
C. Bulgarian split squat 4×3 @85%
D. 50 Diaphragmatic breaths
E. Reverse hyper 3×15
F. EMOM x6 3 TnG clean & Jerks @ 50-65%
G. EMOM x6 1 pegboard
H. 25x L-sit parallette roll
Track Work
AMRAP x30
Sprint straight away 100m, jog remaining 300m; repeat for 30 minutes
