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Warm up: 10 minutes

2 rounds

200m run

12 American KBS

12 KB single Arm Push Press

10 PVC Pass through

 

Strength:

Push Press

5×3 @ 80%

  • 2 second hold at the top

Metcon:

3 rounds for max reps in each round

1 minute of RKBS 70/53#

1 minute of toes to bar

1 minute of sit up

1 minute of rest

  • push hard and try to stay consistent with your rounds
  • score is your LOWEST scored round