WU:

6 min Amrap:

10 Scap HSPU

10 Arm Circles

10 Sec. spider lunge hold

10 BB OHS

SS:

For as long as possible, EMOM :

Strict Press x 2

*Ascend in weight on every minute. When you fail one or two reps, using that same weight,

continue the EMOM with Push Press x2 to Failure.*

(18 minute time cap)

 

METCON:

4 Rds:

10 Box Jump Overs (24/20)

10 Russian KB Swings (72/54)