5/20

Unrated – Level 3

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Warm-up

3 Steady Rounds

100m row/run

20 HS Shoulder Taps

10 Box Jumps 30/24″ (step down)

Mobility

Pigeon

Foam roll

Weightlifting

Back Squat (5×5 @72.5%)

Strength

Bench Press (5×5 @ 80% of 5RM)

Metcon

Metcon (Time)

10-8-6-4-2-4-6-8-10

Handstand Push Ups

Overhead Squats 155/105lbs

8 Minute Cap
Other scale options:

Less total reps on either or both movements

Push Ups instead of HSPU

Lighter OHS