Warmup & activation

Core 50 Russian twists

3 attempts

Max handstand hold

Or 2 min plank on hands

Oh squats warmup

5 ohs bar

4 barf burpees

4 ohs heavier

2 bar f burpees

3 ohs working weight

1 bar f burpee

NASTY NANCY 30 min cap

30 min cap

5 Rounds for Time

500 meter Run UP AROUND then COME DOWN The 400m

15 Overhead Squats (185/125 lb)

15 Bar Facing Burpees

Scale scale scale !!!

This event begins with the Barbell on the floor and the athlete standing behind the the bar After the call of “go,” the athlete performs a 500 meter Run, 15 Overhead Squats, then 15 Bar Facing Burpees. The athlete will repeat this triplet for 5 rounds.