Metcon (No Measure)
Hip Mobility
Then
3 rounds not for time
Goblet Squats x8
Squat Therapy x10
Superman to V-up x 5 Each way
Back Squat (With a Running Clock)
Perform one Set Every Min on the MInute
S1 @ 50% x 8
S2 @ 60% x 6
S3 @ 65% x 5
S4 @ 70% x 4
One min Rest
Perform one set every 2 minutes
S5 @ 75% x 3
S6 @ 80% x 2
S7 @ 85% x 1
S8 @ 90% x 1
S9 – S10 @ 95% x1-2
Metcon (Time)
45 KBS 70/53
30 Burpees
15 KBS 70/53
Metcon (AMRAP – Rounds)
Extra Gymnastics
Practice Kipping/Butterfly Pull ups for 10 min
Set a 3RM Weighted Pull-up