Strength
3 rounds not for time
Strict handstand push ups @ 30X1 x 3-5 reps
Weighted ring rows x 8-10 reps
Maltese raises x 8-10 reps
Conditioning
30-20-10 calorie row
6-9-12 wall walks
*11 minute cap*
Notes
Today’s metcon is a couplet of calories and wall walks. You will start with 30 calories followed by 6 wall walks. You will then move on to 20 calories and 9 wall walks. You will finish with 10 calories and 12 wall walks. Your score is the time it takes you to complete the couplet or the number of reps completed at the 11 minute time cap.
The calories should take no longer than 2:00, 1:20, and :40, respectively.
If you can’t complete the wall walks at a pace of 5/minute, either decrease to 5-7-9 or shorten the range of motion.