Warm Up
2 Rounds
- 10 Scap Push Ups
- 10 Push Press (45/35)
- Row 250m
Strength/Skill
4 Sets
- A1: Push Press x 4-6 reps – Rest 45 seconds
- A2: Ring Dips x AMRPAP-2 Or 2-3 Negatives @ 40A1 – Rest 45 seconds
- A3: Hollow Rocks/Hold 20 seconds – Rest 45 seconds
MetCon
30 seconds of work followed by 30 seconds of rest for a total of 5 rounds for each
- Russian KBS
- Box Jumps
- HR Push Ups
- Row for Cals
Score is total reps
