Metcon:
For time
60/45 Echo Bike Calories
40 Alternating Dumbbell Snatches 70/50lbs
150ft Handstand Walk (25ft lengths)
Rest 3 mins
50/38 Echo Bike Calories
30 Alternating Dumbbell Snatches 70/50lbs
125ft Handstand Walk (25ft lengths)
Rest 2 mins
40/30 Echo Bike Calories
20 Alternating Dumbbell Snatches 70/50lbs
100ft Handstand Walk (25ft lengths)
-35 min cap
-Scale DB to be able to do sets of 10 at a time
-Scale HS walk to 12,10,8 Wall Walks respectively

Mandatory Mobility:
3 min delt smash per side
3 min trap smash per side

Optional Additional/Alternative Work:
For quality
3×40 Single Leg Plate Jumps
4×8 Single Leg Box Jumps, pick height
5×5 Kneeling Jumps