Seated Front Squats
5 – 5 – 5 – 5 – 5
Set up a platform below parallel; athlete squats to the platform or box, pauses, and then ascends to the top of the squats)
Metcon
Helen
3 Rounds
400m Run
21 Swings (55/35)
12 Pull Ups
4 rounds of
50m Bear Crawl
25 Wallballs
50 Sit ups
25 Box Jumps
5 min AMRAP
30 DU (sub is 60 singles)
6 Deadlift (225/155)
rest 3 min
5 min AMRAP
6 Deadlift
3 Bar MU (Sub is 6 pull up & 6 Ring Dips)
rest 3 min
5 min AMRAMP
3 Bar MU
30 DU
