Skill/Strength:
50 GHD Situps for time
-Scale to GHD to Parallel or Abmat Situps with 20/14lb Wallball
Metcon:
5 rounds
400m Run
10 Squat Cleans 155/105lbs
Handstand Walk 50ft (25ft down and back)
-20 min cap
-If you can do the cleans Rx safely, do it. Scale HS Walks to 3 Wall Walks or 3 HS Walks to the wall
Mandatory Mobility:
3 min quad smash per side
3 min tricep smash per side
Optional Additional/Alternative Work:
Every 3 min for 5 Rounds
Bench Press 1×8 at 60% 1RM
Bench Press 1×8 at 65% 1RM
Bench Press 1×6 at 70% 1RM
Bench Press 1×6 at 75% 1RM
Bench Press 1×4 at 80% 1RM
