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