11/15

Unrated – Level 3

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Warm-up

3 rds

1:00 row

6 inch worm

9 lateral box step ups (r/l)

12 air squats

Mobility

1/2 front split

Seated straddle

Strength

Deadlift (5×5@80% of 1 rm Every 2:00 )

Metcon

Metcon (Time)

3 rds: time cap 20:00

10 deficit handstand push ups (12″/6″)

100’ DB front rack walking lunge (50/35)

20 toes to bar

100’ DB front rack walking lunge
Scale deficit hspu to regular hspu or strict press (75/45) or lighter