WOD:
Complete as many rounds as possible in 12 minutes of:
12 Push press @ 115/85
12 Chest to bar pull-ups
12 Pistols, alternate legs
Post rounds completed to comments.
SCALES:
Gold
Complete as many rounds as possible in 12 minutes of:
12 Push press @ 105/75
12 Chest to bar pull-ups
12 Pistols, alternate legs
Silver
Complete as many rounds as possible in 12 minutes of:
12 Push press @ 95/65
12 pull-ups
12 Rolling Pistols, alternate legs, alternate height assistance as needed
Bronze
Complete as many rounds as possible in 12 minutes of:
12 Push press @ 65/36
12 pull-ups with bands
12 Candlesticks, alternate height assistance as needed
WARMUP:
Setup stations and workup to loads as needed. Complete one round of workout at warmup pace.
MOBILITY OR SKILL WORK:
Skill Work
Deadlift: take 20 minutes to find three rep max.
3-3-3