Hump
Gymnastics
Gymnastics Work (no measure / quality over quantity)
15 minutes
1-5 mins- HS walk / HS hold
6-10 mins- muscle-ups / pull-ups (progression)
11-15 mins- turkish get-ups
1-5 mins- HS walk / HS hold
6-10 mins- muscle-ups / pull-ups (progression)
11-15 mins- turkish get-ups
Metcon (Time)
3 RFT
Rx
200 m run
10 push press 135/95#
10 barbell roll-outs
Rx
200 m run
10 push press 135/95#
10 barbell roll-outs
Scaled
200 m run
10 push press 75/55#
10 modified barbell roll-outs