Warm Up 63 (No Measure)
10 Shuttle sprints Length of gym
(forward there, backward back)
10 Scap Pull Ups
10 Scap Push Ups
10 PVC Overhead Squats
10 Srict T2B/Leg Raise
10 Banded Side Step (per side)
+
60 Sec Plank
C&J Complex (10×3)
EMOM 10 min:
1 Power Clean
1 Squat Clean
1 Jerk
-You don’t have to go touch and go. Go heavy.
Metcon (Time)
5 RFT:
8 Ring Dips
8 OHS 135/95
30′ Handstand Walk
*18 min time cap*
Scale 1:
4
8 @ 95/65
15′
Scale 2:
8 Banded/Push Ups
8 @ 55/35
1 min HS Hold