Warm Up 84 (No Measure)
Run 400m
20 Walking lunges
20 Good Mornings
20 Strict T2B/Leg Raises
Run 400m
+
2 RNFT:
30 Sec Couch Stretch (/side)
30 Sec Pigeon Pose (/side)
Metcon (Time)
For time:
3 rounds:
10 OH squats @ 95/65
10 Bar Facing Burpees
Rest 3 minutes
3 rounds:
10 power snatches @115/75
5 bar muscle ups
*16 min. time cap*
Scale 1:
barbell @ 75/55 (consider Front Squats)
C2B pullups
Scale 2:
barbell @45/35
modified pullups
Metcon (No Measure)
4 RNFT:
12 Tall Kneeling Banded Face Pulls
12 Tall Kneeling WY’s
50 Double KB Front Rack Carry
Rest 30 Sec
-Hold 1-2 sec in the banded face pulls and in the W and Y positions.