Warm-Up / Skills

3 Min Zone 1
10 Wall Squat
20 Face Pulls
Lunge Complex
Scorpion
20 KBS “not heavy”

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Strength

Exercise: Push Press/lbs
Reps: 5@40%, 5@50%, 5@60%
Comment: Deload

Metcon

8 min AMRAP
5 HPC +1 Jerk 135/95
5 Ring Dip
100m Sprint

1 min REST

5min Cindy

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: 3 Burpee every time you drop the bar.