5 Minute AMRAP
Warm-up
Warm-up
2 RNFT
200 Meter Run/Row
:30 Hand Stand Hold
10 Push Ups
10 Air Squats
200 Meter Run/Row
:30 Hand Stand Hold
10 Push Ups
10 Air Squats
Skill
Metcon
5 Rounds (No Measure)
5 Strict Pull Ups (Banded if Needed, No Kipping)
10 Pistols (Any Progression)
5 Strict Pull Ups (Banded if Needed, No Kipping)
10 Pistols (Any Progression)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
10 Plate Ground to Overhead 45/25 (35/15)
10 Pull Ups (Banded Strict Pull Ups)
10 Plate Ground to Overhead 45/25 (35/15)
10 Pull Ups (Banded Strict Pull Ups)
5 Minute Rest
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
10 Alternating DB Snatch 50/35 (35/20)
10 Wall Balls 20/14 (14/10)
10 Alternating DB Snatch 50/35 (35/20)
10 Wall Balls 20/14 (14/10)