Warm-up

• 3 Rounds
  • 15 Cal Row
  • 10 Air Squats
  • 5 KB Push Press (each arm)
  • 5 Scalp Pull Ups
  • 5 Kip Swings
• Barbell Warm Up (empty BB): 2 Sets
  • 5 Front Squats
  • 5 Push Press
  • 5 Front Squats
  • 5 Push Jerks

METCON

• For time: 3 rounds of:
  • 24 Wall Balls, 20/14 lbs
  • 12 Burpee Pull-ups
• — Rest 5 mins — 3 rounds of:
  • 24 Toes-to-bars
  • 12 Shoulder-to-Overheads, 185/105 lbs

Scaling Options: Use a med ball weight to keep the wall balls unbroken or 1 break. Scale the height of the bar for the burpee pull up in order to assist your pull up with a good jump. Scale TTB to knee raises or sit ups for today. Use a weight for the STOH that is challenging but doable unbroken or 1 break! Time Cap: 30 mins