>
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)
Strict Pullups (12×3)
Every 30 seconds for 6 minutes, 3 reps for speed
*scale accordingly (band, body weight or weighted)
Metcon (Time)
6 RFT:
10 step up overs @35/25lbs (DB or KB)
10 power snatches @75/55lbs
*12 min time cap*
Scale 1:
10 step up overs @25/20lbs
10 power snatches @55/35lbs
Scale 2:
10 step up overs @20/15lbs
10 power snatches @35/25lbs
Metcon (Weight)
2 RNFT:
20 overhead sit-ups @25/15lbs
20 v-situps