For skill work, alternate between handstand push-ups and rowing. Choose a number for both that allows you to do work for about 30-45 seconds. This will be unscored in Wodify.
Most athletes should do the metcon as written. This is an AMRAP to see how far along you can get within 10 minutes. You may do any variation of clean and jerk to get the bar from ground to overhead. (no snatches) Change your own plates according to the weights listed. Men should have one barbell and one set each of 45s, 25s, and 10s. Women should have one barbell and one set each of 45s, 25s, 15s, 10s, 5s. If needed, simply scale to a starting weight of 95/55# at 15 reps, then shift the Rx weights down one level. (drop off the 205/135 completely)
Skill
EMOM for 10 minutes:
A) 5-10 HSPUs
B) 10-15 cal row
Conditioning
AMRAP in 10 minutes:
15 clean and jerks, 115/75#
12 clean and jerks, 135/95#
9 clean and jerks, 155/105#
6 clean and jerks, 185/125#
ME clean and jerks, 205/135#
