Warm-up:
1 mile Run or 2k Row
then
2 mins of Pigeon each side
Strength
Sumo Deadlift
10×3 @ 65% of 3RM
Speed Work
No Bounce – Silent
Met-Con:
Rx
AMRAP 10 Minutes
40′ Handstand Walk
12 Dumbbell Snatch 70/50lbs
Scaled
AMRAP 10 Minutes
6 Wall Walks
12 Dumbbell Snatch 55/35lbs
Lite
AMRAP 10 Minutes
6 Wall Walks or 12 HR Push-ups
12 Dumbbell Snatch
Side work:
15 Rounds:
1:00 run / 1:00 walk
Max distance on Run
