7/20

Unrated – Level 3

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Warm-up

2 rds:

10 Single Leg DB RDL

20 Alt. V Ups

10 Single Arm DB Press

Weightlifting

Overhead Squat (3 Snatch PP + 2 Pause OHS, 10 min to find heavy)

Strength

Front Squat (1 in the hole fs+pause fs+fs, 10 min heavy)

Metcon

Metcon (Time)

For Time: 22 min cap

9 strict pull ups

12 bench press (185/115)

400m run

12 bench press

400m run

12 bench press

400m run

12 bench press

9 strict pull ups
scale weight as needed