Skill/Strength:
Every 2 min for 5 Rounds
7 Front Squats
-Add load each round
Metcon:
10-20-30-40-50-40-30-20-10ft of Handstand Walking
1-2-3-4-5-4-3-2-1 Shuttle Lengths (30ft down and back=1)
18min Cap
Accessory Work:
Every 2:30 min – 4 Rounds
500m Row
Max Ring MU or Ring Rows
2 min Rest
Mobility:
Foam roll lats for 2 min each way
3 min straddle stretch (use rig for assistance)
