WOD:

FOR TIME
10-20-30-40-50-40-30-20-10
Unbroken double unders
*After each set, perform a 50ft handstand walk*

Accessory work:
3 Rounds of:
100ft Heavy suitcase carry (per arm)
Max time banded plank hold

Power Hour:

“Unstoppable Joy”

6 Minute AMRAP
3 Deadlifts(155#/105#)
3 Box jumps(24″/20″)
*Increase reps by 3 each round*

-Rest 1:00

6 Minute AMRAP
Max calorie row

-Rest 1:00

6 Minute AMRAP
3 Hang power cleans(115#/75#)
3 Lateral burpees over barbell
*Increase reps by 3 each round*

-Rest 1:00

6 Minute AMRAP
Max calorie echo bike

-Rest 1:00

6 Minute AMRAP
3 Thrusters(75#/55#)
3 Pullups
*Increase reps by 3 each round*

Post time and total number of rounds completed to comments.

This Power Hour is for you, Joy! Let’s do it big!