Weightlifting
Three sets of:
Back Squat (6-8 reps @ 30X1)
Rest 90 seconds
Single Arm Dumbell Press (8-10 reps each arm @ 2111)
Rest 90 Seconds
Metcon
Four sets of 3- minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.