Skill/Strength:
EMOM 10
1: 15 GHD Situps
2: 2 Rope Climbs
Metcon:
3 Rounds
30 Deadlifts 155/105lbs
20 Handstand Pushups
10 Front Squats 155/105lbs
-Rest 1 min after each round
-14 min cap
-Scale barbell to be able to do FS unbroken
Mandatory Mobility:
3 min quad smash per side
3 min hamstring smash per side
Optional Additional/Alternative Work:
21-15-9
Ski Erg Cals
-5 Sandbag Cleans after each round 150/100lbs
