Warm Up 115 (No Measure)
2 RNFT:
50 SU
12 Bent Over Rows
12 Push Press
6 Kang Squats
w/ empty bar
+
2 RNFT:
45 Sec Bar Hang
45 Sec Handstand Hold
Butterfly (5×1 complex)
3 Beat Swings
5 Pull Ups
5 C2B
-All the work must be done inside 6 min. Scale accordinlgy.
HSPU (3x Max Reps)
Max Strict HSPU + Max Kipping HSPU
-If you don’t have 5 strict HSPU opt for box HSPU.
Metcon (Time)
8 RFT:
40 DU
12 Push Ups
16/12 Cal Row
*17 min time cap*
Scale 1:
20
8
12/8
Scale 2:
40 SU
8 Knee
8/6