Warm Up 62 (No Measure)
2 RNFT:
8 KB Sling Shot (4/side)
8 KB Swings
8 KB High Pull
8 KB Goblet Squat
8 KB Press (4/side)
+
60 sec KB Squat Pose
+
60 Sec Bar Hang
Back Squat (3-3-3-3-1)
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 85%
1 @ 90%
Metcon (Time)
21-15-9
Box Jumps @ 24/20″
KBS @ 53/35
SDHP @ 95/65
**15 Min Time Cap**
Scale 1:
18-12-9
Scale 2:
21-15-9
20/16
35/25
65/45