Warm Up
2 Rounds
- 3 Turkish Get Ups Per
- 10 Scap Push Ups
- 10 Push Press (45/35)
Strength/Skill
4 Sets
- A1: Press x 8-10 reps @ 2011 – Rest 60 seconds
- A2: Hollow Rocks/Hold 20 seconds – Rest 60 seconds
3 Sets
- B1: Russian KBS x 10-15 – Rest 60 seconds
- B2: Toes to Bar x 8-10 – Rest 60 seconds
MetCon
3 Rounds for max reps
Against a 5 minute clock
- Row 500m
- AMRAP Double Unders in time remaining
- Rest 5 minutes between rounds
