11/2

Unrated – Level 3

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Warm-up

3 rds

25 jump ropes

10 burpees

5 strict handstand push ups or push ups

Mobility

Twisted cross

Metcon

Metcon (Time)

24-20-16-12-8-4

Box jump overs

Handstand push ups/push ups

V ups

Performance

Optional

Clean and Jerk (Find a heavy single, anything over 80% is good )

Fitness

Optional

Deadlift (Find a heavy single )

Anything over 85% is good. No fails here. 10 min cap