Warm-up
3 Rounds
:20 Dead Hang on Bar
1 Wall Walk with :10 Pause at top
5 Push-ups
5 Kipping Straight Leg Raises
then…
Front Rack Mobility
then…
Tempo Strict Press Warm-up
Weightlifting
Shoulder Press (5×5)
*20 min to complete 5 sets of 5 at 70-75% of 1RM
Metcon
Metcon (5 Rounds for reps)
5 sets each for time:
50 DU
10 S2OH (155/105)
Rest 1:00
*2:00 cap per round
