Monday, Monday, so good to MC (MetCon): 10.03.15

High speed, moderate load featuring the Statue of Liberty March.

Walk with a rigid core and a single arm overhead, make sure your shoulder is actively contracting to keep your arm in close to your head. Practice "active shoulder."

For time, 3 rounds of:

Upstairs:

15 reps KB swings, male: 20KG, female: 16KG.

Statue of Liberty March, same KB, 1 lap left arm high

Statue of Liberty March, same KB, 1 lap right arm high

Repeat 15 reps KB swings, then to downstairs for second half

Downstairs:

15 reps overhead squat, 1/3 body weight

15 reps pullups, then back upstairs for next round.

Post time and any scaling/modifications.