RX
1. Warm-Up
Row 250m
-then-
3 Rounds
10 Overhead Squats
30′ Handstand Walk -or- 20-second Handstand Hold
2. Skill Work
Pull-Ups
Overhead Squats
3. MetCon
15-12-9-6-3
Overhead Squats 95/65lbs
Pull-Ups
(RX+ 135/95lbs)
(RX++ 10-8-6-4-2 mu's)
SCALED
1. Warm-Up
Row 250m
-then-
3 Rounds
10 Overhead Squats
20-second Plank Hold
2. Skill Work
Pull-Ups
Overhead Squats
3. MetCon
15-12-9-6-3
Overhead Squats 75/45lbs
Ring Rows
COMPETITION
1. Side Work
AMRAP 4 Minutes
12 Calorie row
12 CTB Pull-ups
Rest two minutes
AMRAP 4 Minutes
12 KB Swings 70/53lbs
12 Burpees to 6″ target
Rest two minutes
50 Assault bike calories for time