Main – WOD
Metcon (No Measure)
10 Single Leg KB Deadlift
10 Reverse Wall Balls
10 PVC OHS
Snatch (3×3. Build to heavy weight. Squat Snatch.)
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
4 Turkish Get Ups [heavy]
10-20 Handstand Nose Touches [on wall]
15 Ring Rows [elevate feet if possible]
If you can easily touch your nose in a handstand, go for 20. If it’s a struggle, 10. If you can get a few and then have to pause, somewhere in the middle.
If you can get your feet on a box for ring rows, go for it! This should be the hardest part of the WOD.
move at a steady pace, but never more than 80%.