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Strength:  Back Squat 

5-5-5

  • 12 minute time cap
  • post heaviest set of 5 to the white board

Rest 5

Metcon:  2 Rounds 

EMOM 5

12/10 Row Cals or 10/8 ABC

Immediately into

EMOM 5

10 Deadlifts 185/123#

Immediately into

EMOM 5

10 HSPU or 10 DB Push Press 50/35#

This is 30min. straight. Stay at each station for 5min., then move to the next. 2 Rounds!

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Cardio Core

For time

400m run

500m Row or 1/2 mile AB

50 Push Press 75/53#

400m run

500m Row or 1/2 mile AB

50 Push Up

400m run

500m Row or 1/2 mile AB

50 Wall Ball 20/14#

400m run

500m Row or 1/2 mile AB

50 Sumo Deadlift High Pull 75/53#

400m run

500m Row or 1/2 mile AB

100 Double Under