2/20

Unrated – Level 3

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Warm-up

3 rds

200 m any machine

12 KB clean

12 KB press

12 glute bridges

Mobility

Thread the needle

Twisted cross

Metcon

Metcon (Time)

21/21 cal bike and Empty bar OHS

*50’ single arm DB OH walking lunge (70/50)

15/15 cal bike and Empty bar OHS

*50’ single arm DB OH walking lunge (70/50)

9/9 cal bike and empty bar OHS

*50’ single arm DB OH walking lunge (70/50)

Strength

Bench Press (Establish a 3 rep max)