Mobility
Pigeon, 2min./side
Standing Straddle, 4min.
Warm-up
3 Rounds
15 Empty Bar Thrusters
30 Sit-ups
(RX+ 15 GHD sit-ups)
MetCon
RX
AMRAP 15 Minutes
21 Wallballs, 20/14lbs
15 Calorie Row
9 Handstand Push-ups
SCALED
AMRAP 15 Minutes
21 Wallballs, 14/10lbs
15 Calorie Row
9 DB Push Press, AHAP
LITE
AMRAP 15 Minutes
21 Wallballs
15 Calorie row
9 HR Push-ups
Strength
Find your 5RM Deadlift (no bounce)
Competitors
SIDE WORK
With a partner – Switching anytime
For Time
40 Power Snatch, 135/95lbs
20 Rope Climbs
40 Overhead Squat, 135/95lbs
(RX+ axle bar PS/OHS)
