1. Strength
On the Minute x 12:
Minute 1 – 4 Touch and Go Deadlifts (75%)
Minute 2 – 8 Handstand Push-ups
Minute 3 – 12 Dumbbell Overhead Squats (60/40, 6 each side)
2. Met con
AMRAP 4:
27 Double unders
27 Wallballs 30/20
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21 Double unders
21 Wallballs 30/20
21 Pull ups
rest 4 minutes
AMRAP 4:
15 Double unders
15 Wallballs 30/20
15 Strict pull ups