11/18

Unrated – U60

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Warm-up

3 sets:

5 step ups per leg

:30 handstand/plank hold

15 kettlebell swings

Weightlifting

Snatch (2-2-2-1 @ 85% )

All singles

Strength

Back Squat (4×5 @ 80%)

Metcon

Metcon (Time)

1 mile run or 2k row

30 strict pull ups

30 wall balls (30/20)

1 mile run or 2k row

For time: 30 min cap
If your mile time is over 10 minutes, scale the distances to the following:

800m run or 1200m row