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Unrated – Level 3

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Warm-up

3 rounds

5 strict pull ups

:30 handstand hold

10 SA DB strict press

Mobility

Foam roll

Strength

Front Squat (6×2 @ 80% every 1:30)

Weightlifting

Snatch (1×3 60%, 1×2 70%, 1×1 @ 85%+)

Every 2:00, not touch and go

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest