A) 2 Sets, not for time of:
Chest Facing Wall Squat x10
Wide Push-up x10
Spider Lunger x6
B) 4 Sets of:
Nose to Wall Hold x45 sec
Rest 15 Sec
Ring Support Hold x30 Sec
Rest 30 Sec
Max Pistol, Right Leg x15 Sec
Rest 15 Sec
Max Pistol, Left Leg x 15 Sec
Rest 15 Sec
*For ring support, jump to the locked out position of a dip and hold for 30 sec. If unable to complete 30 consecutive seconds, collect as much active holding time within the 30 seconds as possible. For pistols use a box to modify depth of squat or use a reistance band between the squat rack to give assistance and balance out of the bottom of the squat.
C) AMRAP in 12 min of:
5 Hang Squat Snatch (95lb/65lb)
10 Games Standard Box Jumps (24″/20″)
