200424

Friday Team
Warm up
Amrap 8 min
20 Plate jumps/40 Jumping jacks (alternate between rounds)
20 Banded pull aparts
10 Burpees/5 Wall walks (alternate between rounds)
10 Air squats
10 Banded RDLs

Metcon
For time
75 Wallballs 9/6kg
Rest 2 min
3 rounds
11 Deadlift
11 Handstand push ups
Rest 2 min
75/55 cal row
Rest 2min
3 rounds
11 Handstand push ups
Deadlift
Rest 2 min
75 Wallballs 9/6kg

L1: 100/70kg, strict HSPU
L2: 80/55kg
L3: 60/40kg, 5 HSPU, 6/4kg WB
L4: 50/35kg, 11 HSPU from box OR push ups, 6/4kg WB