Warm Up: 5 Minute AMRAP
50 Single Unders
10 Reverse Lunges w/ Twist
6 Single Leg RDLs
10 Spider Man Steps
StrengthCon: 13 Minutes
Establish 1RM in Squat Snatch
4 Minutes
Establish Max Pullups - Kipping or butterfly, once your drop the set is over
MetCon: 21 Minute Time Cap
6 Deadlift (80%)
12 Alternating Pistols
18 Pull ups
Mobility:
T-Spine Smash
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