Warm-up
Dub Tabata
Side Steps x50
PVC OHS 5 sec pause in bottom x10 (Coach counted)
Weightlifting
Back Squat (80% 5×3 70% xME)
Complete 5×3 @ 80% of your BS max
Drop to 70% on the 6th Set for max reps
Metcon
Metcon (AMRAP – Reps)
Hang Cleans x3
Front Squats x6
9 Min Amrap