Metcon:
2026 Quarterfinals Workout 4
Row 1000m
30 Clean and Jerks (power or squat) 135/95lbs
Row 1000m
30 Strict Handstand Pushups
-20 min cap
-Tiebreak taken after each row
-Scale HSPU to box HSPU or plates+mat under head
Mobility:
3 min delt smash per side
3 min hamstring smash per side
Alternative/Optional Work:
EMOM 12
1: 3-5 Wall Walks
2: 5-7 Strict Pullups
3: 10-12 GHD Situps
