WOD:
Three rounds for time:
Run 400m
30 Toes-to-bar
30 Pistols (alternating)
30 Hand release push-ups
Cash out: Max Turkish Getups in 2 minutes
*Add together the total weight of your Turkish Get-ups. For ever 50 lbs lifted subtract 1 min from your total time.
SCALES:
Gold
Three rounds for time:
Run 400m
25 Toes-to-bar
25 Pistols (alternating with plate if needed)
25 Hand release push-ups
*Same cash out
Silver
Three rounds for time:
Run 400m
20 Knees to elbows
20 Pistols (alternating with plate under heel)
20 Hand release push-ups
*Same cash out
Bronze
Three rounds for time:
Run 200m
15 Knee Tucks (hold 3 seconds)
15 Pistols (Using plates and PU cage uprights)
15 Hand release push-ups (assisted with band or incline)
*Same cash out
WARMUP:
8 min AMRAP:
15 Squats
10 Kettlebell swings
5 Pullups
MOBILITY OR SKILL WORK:
Ankle mobility