Strength:

work up to a heavy set of 3 overhead squats

Metcon:

Rx

4 rounds for time

6 toes 2 bar/knees 2 elbow complexes

16 kb snatches, 53/35

16 kb clean & jerks

6 turkish get-ups

 

Scaled

3 rounds

8 hanging knee raises

12 kb snatches

12 kb clean & jerks

4 turkish get-ups

 

Mutant

4 rounds

9 toes 2 bar/knees 2 elbow complexes

16 kb snatches, 70/53

16 kb clean & jerks

8 turkish get-ups

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