Metcon (No Measure)
Hip Mobility
Squat Therapy
Back Squat (3-3-3-3-3)
Metcon (AMRAP – Reps)
10 min AMRAP
Thrusters 95/65 4-8-12-16-20-24
Strict pull-ups 2-4-6-8-10-12……
Overhead Squat (5-5-5-5-5+)
Metcon (Time)
Dubs x50
Bike 30 cal
Dub x50
Thrusters 30
Dub x50
Shoulder Press (5-5-5-3-1+)
Metcon (AMRAP – Reps)
4 Rounds
60 seconds bike
30 seconds power cleans
3 minute rest