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Unrated – Level 3

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Warm-up

3 rds

10 dumbbell floor press each arm

10 Cossack squats

100m run

Mobility

Arm and leg swings

Strength

Back Squat (Find a 5 rm in 12 minutes )

Metcon

Metcon (Time)

For time: 10 min cap

100’ overhead walking lunge (135/95)

50 toes to bar

100’ handstand walk

Scale for handstand walk is 10 wall walks, scale toes to bar to v ups