Show metcon movement and take 10-15 min to work on and prepare before start.


Every 4 min for 24 min

4 Toes to bars
8 Handstand push ups
6+6 Dumbbell hang clean and jerk 22,5/15kg
16 Dumbbell squats
20 Push ups

You should have 1 full minute rest each round

L1: –
L2: –
L3: 4 HSPUs, 10 push ups
L4:  hanging knee raises, kick to handstand, 15/10kg DB, knee push ups