warmup
100ft
High knees
Butt kicks
Lunge with lizard
1 min dead hang
Set up weight for oh lunge
95/65….75/55….or 45/35…..or plate 45/25
Metcon open 16.1
20 min amrap of
-8 oh lunge steps (choose version)
-8 bar jumping burpees(if you choose plate it is burpee onto the plate)
-8 oh lunge steps
-8 pull-ups
*make sure to go back to oh lunge after burpees before pull-ups
Cooldown
Accumulate 3 min in plank hold
100 hollow rocks