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Unrated – Level 3 Impact

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Warm-up

3 Rounds

15 Good Mornings 75/55lbs

25 Air squats

5 Strict HSPU

Mobility

Pigeon

Scorpion

Weightlifting

Deadlift (3×12 @ 55% of 1RM)

Metcon

Metcon (Time)

For time:

240 Double Unders

120 Pull Ups

100 Hang Clean and Jerks 95/65lbs

120 Push Ups

240 Double Unders

Alternate sets with a partner. Double Unders must be completed in sets of 40, Pull Ups and Push Ups in sets of 10, and Hang Clean and Jerks in sets of 10.

*More Options:

Scale as needed with your partner, you don’t need to do the exact same workout
25 min cap