Super Charged Sunday!

Metcon

“Mote”

AMRAP in 20 minutes:

8 Deadlifts (155/105 lb)

10 Cleans (155/105 lb)

12 Shoulder-to-Overheads (155/105 lb)

200 Single-Unders

Complete 4 rounds for time of:

25 Slamballs (30/20lbs)

Rest 1 Minute between each set of Slamballs

Immediately into… 

Complete 4 rounds for time of:

10 Weighted Step Overs (20”)

Rest 1 Minute between each set of Step Overs

Immediately into… 

Complete 4 rounds for time of:

20 Double Kettlebell Deadlifts (24/16kgs)

Rest 1 Minute between each set of KB Deadlifts

Immediately into… 

Complete 4 rounds for time of:

20/15 Calorie Row

Rest 1 Minute between each set of Cals

Five sets of:
Against a 4 minute running clock, complete as many rounds and reps as possible of:

10 Pull-Ups
20 Push-Ups
30 Squats 

Rest 4 minutes between sets, and pick up the next set where you left off. 

*Murph Prep