Warm Up 102 (No Measure)
400m Run
2 RNFT:
7 RDL
7 Clean Pulls
7 Muscle Cleans
7 Front Squat
7 Push Press
+
3 RNFT:
30 Sec Goblet Squat Hold
30 Sec Crab Pose
Push Jerk (8-8-8)
Metcon (Time)
For time:
27-21-15-9
Russian KBS @ 70/53
Thrusters @ 95/65
*12 min time cap*
Scale 1:
53/35
75/55
Scale 2:
No Round of 9
45/25
55/35
Metcon (No Measure)
3 Rounds:
20 V-Ups
30 Hollow Body Rocks