Main – WOD

Warm-up

Weightlifting

Shoulder Press (8 x 3 @ 85% 1RM)

Metcon

RX: Metcon (AMRAP – Rounds and Reps)

15 AMRAP

10 Pistols

10 Ring Dips

1 Farmers Carry 90/50

Metcon

Scale: Metcon (AMRAP – Rounds and Reps)

15 AMRAP

10 Pistols to target

10 Box Dips

1 Farmers Carry 50/20