Warm Up
3 Rounds
6 Spider Lunge w/ Reach Up
6 Alt Samson Lunges
6 Alt T Push Ups
6 Squat to Bootstrappers
Gymnastic Skill (12 Min)
4 Rounds
10-20 Alt Shoulder Taps (scale to 2-3 Wall Walks)
5 Standing Reverse Grip PVC Dislocates
Prep (8 Min)
Strict Press 1×5 w bar, 3×3 working up
Met Con
Every 3 Minutes for 18 Minutes (6 Rounds)*
3 Strict Press (~65% 1RM)
6 DB Clean & Jerk (3/Side)
9 Push Ups
*Complete 3/6/9 as quickly as possible, rest remainder of 3 Minutes
RX+
Every 3 Minutes for 18 Minutes (6 Rounds)*
4 Strict Press (~65% 1RM)
8 DB C&J (4/Side)
16 Ab Mat Sit-Ups
25′ Handstand Walk
*Athletes should take <1:45
