Skill/Strength:
Every 2:30 for 4 Rounds
10 Back Squats
-Start at 55% and add load each round
Metcon:
AMRAP 15
80 Double Unders
8/7 Ring Muscleups
16 Box Jump Overs 24/20in
12 Deficit Handstand Pushups 4/2in
-Scale DU to 160 SU, RMU to Pulls+Pushes
Mandatory Mobility:
3 min calf smash per side
3 min delt smash per side
Optional Additional/Alternative Work:
4 rounds, each round for time
Bike Erg, 1500 m
Row, 1000 m
Ski Erg, 500 m
-Rest 2:30 between each round
