Warm up

2 RNFT 

200m run or row

25ft monster walk with band around ankles

10 air squats with band around ankle

25ft monster walk with band around ankles

 

Find a heavy triple front squat

 

Find a heavy 10 rep back squat

 

Conditioning

12’ AMRAP

100 wall ball buy in

AMRAP in remaining time of

10 alt. pistols

5 strict hand stand push ups 

 

REST 5’

 

50 strict C2B pull ups for time(10’ time cap)

**any grip may be used

 

Scales

Pistols

L1: weight pistol for counter weight

L2: pistol on a box

L3: pistol with band underneath butt

L4: single leg squat to a box

 

Handstand push ups

L1: Strict with multiple ab mats

L2: Strict press with DB/KB

L3: Strict press with barbell 

L4: push up

 

C2B

L1: Banded C2B