4/9

Unrated – Level 3

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Warm-up

3 rds:

10 1/2 kneeling press

10 SL Romanian DL

then:

3 rds:

10 SA floor press

10 SA Rows

Metcon

Metcon (Time)

21-15-9

Strict HSPU or push ups

42-30-18 Double Unders (2:1 singles or plate hops)

REST 1:1

21-15-9

Kipping HSPU/Push ups

Devils Press (DBs/Plate/Bag,etc.)