4 Rounds for Time
Warm-up
Warm-up
3 Rounds
200 Meter Run/Row
10 Push Ups
:30 Handstand Hold
200 Meter Run/Row
10 Push Ups
:30 Handstand Hold
Weightlifting
Bench Press (65% of Max)
Shoulder Press (65% of Max)
Metcon
Metcon (Time)
4 RFT
RX
100 Meter Farmers Carry 50/35
15 GHD’s
2 Rope Climbs
5 Push Press 135/95
RX
100 Meter Farmers Carry 50/35
15 GHD’s
2 Rope Climbs
5 Push Press 135/95
Metcon (Time)
4 RFT
100 Meter Farmers Carry 35/25
15 Ab Mat Sit Ups
4 Rope Pull Ups from the Floor
5 Push Press 95/65
100 Meter Farmers Carry 35/25
15 Ab Mat Sit Ups
4 Rope Pull Ups from the Floor
5 Push Press 95/65