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Warm up:  2 rounds (10 min cap)

Cul da Sac run

25ft walking lunge steps (length of the rig)

12 Jump Squat

2/1 Wall Walk

Strength:  Front Squat

Build to a heavy set of 3

  • then take 70% of that and perform an AMRAP
  • post heavy set of 3 AND reps for the AMRAP to the whiteboard
  • 18 min time cap

Metcon: 

AMRAP 8

8 Handstand Push-up

10 Pull-up

12 Alternating DB Snatch 50/35#

Rest 2

AMRAP 8

8 Burpee

10 Push Press 115/73#

12 Deadlift 115/73#