Warm Up 76 (No Measure)
400m Run
24 hand-to-hand KB swings
8 Boot Strappers
12 Beat Swings
8 Inch Worms
1 minute hollow rock
+
2 RNFT
Twisting Squats/Skier Squats
Trunk Rotation
Wide Grip Pull Ups (5-4-3-2-1)
Try and go a few inches wider than regular.
Metcon (Time)
5 RFT:
10 Front Squats @ 135/95
10 Push Press @ 135/95
Rest 60 Sec
Scale 1:
8 @ 105/80
8
Scale 2:
7 @ 75/55
7
Metcon (AMRAP – Rounds)
EMOM 10
15 KBS unbroken