Skill/Strength:
EMOM 7
1-2-3-4-3-2-1
Back Squats at 70%
-Min 1 do 1 rep, min 2 do 2 etc.
Metcon:
For time
Run 400m
80 Wall Balls 20/14lbs
80 Double Unders
25 Deficit Handstand Pushups 6/4in
80 Double Unders
1 Dumbbell Overhead+1 Dumbbell Front Rack Walking Lunge 50/35lbs 100ft (25ft Lengths)
Run 400m
-20 min cap
-Scale DU to 120 SU or 80 SUXOVRS, Scale HSPU to deficit off box if needed
Mandatory Mobility:
3 min quad smash per side
3 min IT Band smash per side
3 min rear delt smash per side
