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Unrated – Level 3

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Warm-up

3 rds

100m run

50 single unders

50’ banded side step

10 banded air squats

Weightlifting

Back Squat (4×5 @ 60%+)

Metcon

Metcon (Time)

18 min cap (rest included)

3 rds

100’ handstand walk

20 dumbbell snatch (50/35)

20 toes to bar

Rest 3:00

3 rds

100’ handstand walk

10 alternating single arm Devils press (50/35)

10 chest to bar