A Warm Up
Tabata A/B or Rower @ 75% effort
KB Windmill x 3 slow reps each side
10 Slow Goblet squats
3 Kick up to handstands
3 Strict pullups (9 ring rows)
With remaining time, begin warming up squats.
B1. Front Squat (4 x 1)
Rest 30s before B2.
B2. Back Squat (4 x AMRAP -1)
Same weight as front squat, stop at 10 if you hit it. Absolutely NO FAILS. Stop one rep before on each set.
B3. Weighted Pull Ups (4 x 4-6)
Add weight. If you can do a 15s+ negative pullups, add weight to negative pullup and perform 3-4 reps with a 7-10s descent.
Rest 3 minutes and repeat B1-B3 for a total of 4 rounds.
C. Metcon (Time)
30/25 Cals A/B
30 Wall Balls @ 30/20
30/25 Cals A/B or Rower
30 Wall Balls @ 20/14
Scale as needed.