SOGO

Metcon (Time)

Not really for time - but rest as little as possible -

1 Push Up
1 Wall Climb
2 Push Ups
1 Wall Climb
3 Push Ups
1 Wall Climb
4 Push Ups
1 Wall Climb
5 Push Ups
1 Wall Climb
6 Push Ups
1 Wall Climb
7 Push Ups
1 Wall Climb
8 Push Ups
1 Wall Climb
9 Push Ups
1 Wall Climb
10 Push Ups
1 Wall Climb

...

RX +...

Rest 2 Min

...

Then start at 10 Push Ups and go back down!

For the push ups, touch your chest at the bottom, lock out at the top.

For the wall climbs you need to be able to show control the whole time.  No sliding down!  You will walk your hands back toward the wall as your walk the feet up.  Go up until your chest touches the wall at the top.  Then to come down walk the hands out and walk the feet down.

If you can't do that without completey overextending your back and abs or without collapsing down each time - sub box pike ups.  These will still be REALLY hard and are a GREAT sub!

Metcon (Time)

Now Time for the Biceps...

Not really for time - but rest as little as possible

1 Plate Curl
10 Second Plate Hold
2 Plate Curls
10 Second Plate Hold
3 Plate Curls
10 Second Plate Hold
4 Plate Curls
10 Second Plate Hold
5 Plate Curls
10 Second Plate Hold
6 Plate Curls
10 Second Plate Hold
7 Plate Curls
10 Second Plate Hold
8 Plate Curls
10 Second Plate Hold
9 Plate Curls
10 Second Plate Hold
10 Plate Curls
10 Second Plate Hold

...

RX +....

Rest 2 Min

....

Start at 10 Plate Curls / 10 Second Plate Hold and go back down!

If you don't have a plate you could do this with SUPER light dumbbells!

The hold is with the plate out at 90 degrees!