Warm Up
Run 1 lap
10 PVC OHS
10 push ups
5 Lunge stretch
x3

 
Metcon
CF.15.11.03 (A) PERFORMANCE
AMRAP 4 minutes
OH Plate lunge length of matts marked out 25/20
Once plate it brought from overhead 10 burpees
Scale weight if needed

 
CF.15.11.03 (B) PERFORMANCE
AMRAP 4 minutes
2 ring muscle up
15 air squats
SCALE: 2 C2B/pull ups 2 TTB

 
CF.15.11.03 (C) PERFORMANCE
AMRAP 4
100 DUBS
In remaining time Box Jumps 24/20
Box jumps is your score
SCALE: 200 singles, lower box.