Chopped

Warm Up
3 Rounds
15 Squats
15 Kettlebell Swings
15 Push Ups
into…
3 attempted at Hand Stand Hold (Shoot for 30-45 seconds)

WOD Prep
Take 10-15 Minutes going over each movement. Do 3-10 reps of each movement 2-3 minute before the start of the METCON

METCON

20 Handstand Push Ups
600m Row
30 Thrusters
100 Double Unders
40 Sumo Deadlift High Pull
50 Walking Lunges
50 Wall Ball Shots
50 Walking Lunges

XXX BB (95/75) WB (20/14)
XX BB (75/55) WB (14/10)
X BB (55/35) WB (10/BB)

Mobility: Shoulder Stretches

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