'Warm Up:  3 Rounds   6 Up Downs   8 Spider Mans   10 Pike to Cobras   12 Sampsons     Strength/Skill:  5x3 Wall Walks    -or-  6x10 Shoulder Taps (plank or wall)     Metcon:  3 Min AMRAP   -10 Pike Push Ups (elevated if possible)  -10 Rows     1 Minute Rest     3 Min AMRAP   -10 Kneel to 1/4 Squat (loaded)  -10 Romanian Deadlifts     1 Min Rest     3 Min AMRAP   -10 Pike Push Ups (elevated if possible)  -10 Rows     1 Minute Rest     3 Min AMRAP   -10 Kneel to 1/4 Squat (loaded)  -10 Romanian Deadlifts' 

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