Warm Up 117 (No Measure)
3 RNFT:
3 KB DL R
3 KB Hang Squat Clean R
3 KB Push Jerk R
3 KB DL L
3 KB Hang Squat Clean L
3 KB Push Jerk L
+
2 RNFT:
30 Sec KB Goblet Squat
30 Sec Crab Pose
Ring Dips (4×4-6 @ 3111)
Toes-To-Bar (5 x 5+5)
5 Sets of 5 Swinging Leg Raises + 5 Straight Leg Raises
Metcon (Time)
5 RFT:
750m Row
Rest 30 Sec
8 Deadlift @ 255/185
Rest 2 min
*Time Cap 30 min*
Scale 1:
500m
205/155
Scale 2:
350m
155/105