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Unrated – Level 3

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Warm-up

2 rds

10 calories

20 alt leg v ups

20 90/90 leg switches

10 dumbbell press

Mobility

Twisted cross

Strength

Front Squat (5×2 @ 85%)

Weightlifting

Snatch (5×6 @ 60%+)

6 reps touch and go

No misses

Smooth reps

Build by feel

Metcon

Metcon (Time)

21-15-9

Cal bike

Toes to bar

Rest 1:1

15-12-9

Cal bike

Strict handstand push ups

Rest 1:1

12-9-6

Cal bike

Toes to bar
22 min cap

Workout is total time

Do not skip the rest.