10/23

Unrated – Level 3

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Warm-up

3 rds

50 jump ropes

10 banded good morning

10 single arm Dumbbell Strict press (10r/10l)

Mobility

Front squat hold

3x:20

*stay active, tight upper back and core. Elbows high and all fingers behind the bar.

Metcon

Metcon (Time)

50/40 cal row

100 double unders

50 wall balls

100’ handstand walk

50 wall balls

100 double unders
Scale double unders to single unders (1:1)

Scale the handstand walk to bear crawls

Weightlifting

Squat Clean (5,3,1,1,1,1,1)

Start at 65% for touch and go 5 and build based on feel. No misses. Ending around 85-90% is good.

Strength

Bench Press (5,3,1,1,1,1,1)

Start at 75% and build based on feel.