Back Squat
5 sets of 5 for max weight; Score is total weight used for all 5 sets combined
Sets are 3-4 min apart
METCON
6 min AMRAP
5 burpee box step ups
Max Thrusters (115/75)
7 min to complete
3 rounds
15 SDHP (95/65)
15 Alternating Front Rack Lunge (95/65)
rest 3 min
7 min to complete
15 Alternating Front Rack Lunge (95/65)
15 Ring Dips
rest 3 min
7 min to complete
3 rounds
15 ring dips
15 SDHP (95/65)
3 rounds
30s Burpees
30s rest
30s Deadlift (185/115)
30s Rest
30s Pull Ups
30s Rest
30s Cal Row
30s Rest
