Warm up:
20:00 AMRAP
12 Lateral Box Step-ups
200m Run
12 Cossack Squats
50m KB Suitcase Carry
50m KB Overhead Carry
WOD:
Every 3:00 for 21:00
RX – Build up to heavy single
Snatch Balance:
3-2-2-1-1-1-1
Scaled:
Every 1:00 for 10:00
Odd: PVC Overhead Squat Hold (Wall Facing)
Even: Rest
Every 2:00 for 10:00
Snatch Balance
3-3-2-2-2
Cash out:
Strict/S. C2B Pull-ups
8, 8, 7, 6, 5
Competitors:
Gymnastics:
Superset:
3-3-2-1
Strict HSPU 5s Eccentric
*If can’t switch to face to wall HS Hold (60s-40s-20s-20s)
Pistol Squats with 5s bottom Hold
* If can’t use band
Strict Ring Muscle-ups
If can’t do the 10s toenail transition
1:00 Rest
