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Unrated – Level 3

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Warm-up

3 rounds

10 calories any machine

20 push ups

10 upright row (R)

10 upright row (L)

:20 downward dog

Mobility

thoracic over the wall ball

Weightlifting

Split Jerk (6×3 @ 70%)

Strength

Shoulder Press (4×8 light-moderate)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minutes amrap:

20/15 cal bike

8 kettlebell hang snatches (Right arm)(53/35)

50’ handstand walk

8 kettlebell hang snatches (left arm)
Scale handstand walk to handstand hold for 20 seconds. You can wall climb up as far as you can and hold that position as well for :20.