12/4

Unrated – Level 3

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Warm-up

4 rds

15/12 cal any machine

10 v ups

10 inch worms (no push ups)

Mobility

Hamstring smash

Fitness

Deadlift (3×8 @ 75%+)

Try to increase each set

Weightlifting

Power Snatch (5×2 @ 80%)

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP:

3-6-9-12-15 etc…….

Unbroken toes to bar

25’ handstand walk every minute starting with 0:00