(No Measure)
Hip Mobility
2 Rounds
10 Goblet Squats
10 Sots Press
Deadlift (65%x5, 75%x5, 85%x5+)
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
200m Med Ball Carry 30/20
25 Med Ball Thrusters 30/20
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