3 Rounds for Time
Warm-up
Warm-up
3 RNFT
1 lap pass through Lunges
:30 Second Hand Stand Holds
1 lap pass through Lunges
:30 Second Hand Stand Holds
Weightlifting
Bench Press (3 x 5 @75% of 1 REP Max)
Shoulder Press (3 x 5@ 75% of 1 REP Max)
Metcon
Metcon (Time)
3 RFT
RX+
400 Meter Row
25’ Hand Stand Walk (1 rep per 5’)
5 Bar Muscle Ups
10 Thrusters 135/95
15 GHD
RX+
400 Meter Row
25’ Hand Stand Walk (1 rep per 5’)
5 Bar Muscle Ups
10 Thrusters 135/95
15 GHD
RX
400 Meter Row
5 HSPU
10 Pull Ups – 10 Box Dips
10 Thrusters 95/65
15 Ab Mat Sit Ups
Scaled Options
400 Meter Row/Run
5 Dumb Bell Strict Press 35/25
10 Banded Strict Pull Ups – 10 Box Dips
10 Thrusters 75/55
15 Ab Mat Sit Ups