1 minute of max Back Squat
Set 1 @ 135/95
rest 4 min
Set 2 @ 185/135
rest 4 min
Set 3 @ 225/155
Core Finisher
40 Hollow Rocks
20 Toes to Plate
30 Hollow Rocks
15 T2P
20 Hollow Rocks
10 T2P
10 Hollow Rocks
5 T2P
3 rounds
400m Run
8 HSPU
16 box jumps
rest 4 minutes
1 round
1200m Run
24 HSPU
48 Box Jumps
1 minute of max Clean and Jerks
Set 1 @ 75/55
rest 4 min
Set 2 @ 115/75
rest 4 min
Set 3 @155/105
Metcon
3 rounds of
9 OH Barbell Lunges (135/95) (each leg)
3 Bar MU (sub is 9 Pull ups / 9 ring dips) (Ring MU is RX+)
