Warm-up
3 sets
1:00 Bike or Row
50′ Suitcase Carry both arms
10 Headcutters
1:00 Bottom Squat Hold
Clean Progressions
Weightlifting
Clean (1×1)
*20 min to build to a 1RM
Metcon
Metcon (Time)
For time:
60 Pull-ups
30 Thrusters (95/65)
10 Wall walks (Rx+ 150′ HS Walk)
*Handstand Walks in 25′ sections
*10 min cap
