Warm Up 35 (No Measure)

15 Burpee Box Jump Overs

+

45 Sec KB Goblet Pose

6 Jefferson Curl

45 Sec KB Goblet Pose

Handstand Push-ups (Max Set)

-Max set of strict or kipping (if you don’t have strict) HSPU

-8 min window in which to warm up and attempt this.

Pull-ups (Max Set)

-Max set of strict or kipping (if you don’t have strict) pull ups

-8 min window in which to warm up and attempt this.

Metcon (Time)

3 RFT:

800m Run

30 DB DL @ 50/35

20 Burpees
*21 min time cap*

-This will be a aggressive time cap for some, especailly if we are slower at running. Scale accordingly.

Scale 1;

600m Run

22 @ 50/35

15 Burpees

Scale 2:

400m Run

25 @ 35/20

12 Burpees