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