Warm Up
2 Rounds
- 10 Scap Push Ups
- 10 Ring Rows @ 2011
- 10 Push Press (45/35)
Strength/Skill
4 Sets
- A1: Push Press x 4-6 reps – Rest 45 seconds
- A2: SA Bent Row x 6-8 @ 2011 – Rest 45 seconds
- A3: Hollow Rocks/Hold 20 seconds – Rest 45 seconds
MetCon
3 Sets with 4 minutes rest between
4 Minute AMRAP of:
- 5 Shoulder to Overhead (115/75)
- 10 Deadlifts (115/75)
- 15 Step Ups (24/20)
