Main – CrossFit
Warm-up
3 Rds:
10 Ring Rows
10 Db Press
5 Paused OHS
:20 Hollow Body
20 DU
Weightlifting
A): Overhead Squat (E2M; 1×3 @ 70%; 1×3 @ 80%; 3×3@ 90% )
B): Weighted Pull-ups (E2M; 5×3; Build up to the heaviest for 3×3 )
Metcon
Mixed Modal Aerobic
Metcon (3 Rounds for reps)
3 Rounds:
AMRAP in 3:00
20 Wall Ball
10 T2B
Rest 1:30
Skill
• 100 Double Unders
*5 Rds on a Tabata clock:
Supine Ring/Bar Row – max reps
Handstand Hold – :20
*Max Handstand Walk – 4:00
*15:00
Sled Drag @ 90/45#