Warm-up

• 2:00 Row or Ski erg –then– 3 Rounds
  • 10 Single Leg KB deadlifts (light KB) (each leg)
  • 15 Air Squats
  • 20 Plank Shoulder Taps (rd1&2) / Handstand Shoulder Taps (rd3)

STRENGTH

• Deadlift 5-3-1-5-3-1
• Use the heaviest weight you can for each set. Rest as needed between sets.

Add weight each set and go heavier on the second wave compared to the first.

METCON

• For time:
  • 60 Wall Balls, 20/14 lbs
  • 6 Rope Climbs, 15 ft
  • Handstand Walk, 60 ft
  • 40 Wall Balls, 20/14 lbs
  • 4 Rope Climbs, 15 ft
  • Handstand Walk, 60 ft
  • 20 Wall Balls, 20/14 lbs
  • 2 Rope Climbs, 15 ft
  • Handstand Walk, 60 ft

Scaling Options: Scale to a medball weight that is light in order to do 20 unbroken at a time. For the rope climbs scale the volume down to 4-3-2 or even 3-2-1 or substitute 30-20-10 reps of TTB or knee to elbows/kips swings. For the HSW sub 4 Wall Walks or 1:00 of HSW practice.

Time Cap: 20 mins