10/15

Unrated – U60

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Warm-up

3:00 easy machine

2 sets

15 heavy wall balls

:30 dead hang

Accessory

Metcon (Time)

10 minutes skill work:

Record your best unbroken handstand hold time

Click RX if you did this off the wall (freestanding)

Coach will scale accordingly

Strength

Front Squat (10 min to est 1RM )

Once you have warmed up to 80%, add no more than 10 lbs each rep.

Metcon

Metcon (No Measure)

4 sets NFT:

10 weighted box step ups

10 single leg glute bridges each side

10 single arm dumbbell rows (moderate loading)