Warm Up 103 (No Measure)
5 min Row (waves of 20 sec easy, med, hard)
2 RNFT:
20 Lying leg swings
20 scorpions
20 Banded Good morning
Shoulder Press (3-3-3-3-3)
Build to a heavy set of 3.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
Scale 1:
30 DU
20 Wall Ball
10 DL @ 205/145
Scale 2:
60 SU
15 Wall Ball @ 16/12
10 DL @ 155/105