Strength: Back Squat 3×5 Choice of a “Hinge” Bodyweight Progression
Met-Con: 15 minute time cap: Ladder of XX Power cleans – weight should be 40-50% of max. If you don’t know your power clean max, take 80% of your back squat weight and then 40-50% of that number. XX Pull-Ups XX 10 Double Unders or scale with singles
Power cleans and pull-ups start with 1 and go up a rep each round. Double unders start with 10 reps and go up 10 reps each round.
21-18-15-12-9-6-3 reps of: Slam Ball Push-Ups Ring Rows Sit-ups
Stretch: Full Body Stretching Series #3
Turkish Get-Up 2-2-2-2
Met-con: 3 Burpee Box 6 American swings 55/35 9 Air squats
Amrap for 2 minutes 4 rounds total[gallery ids="120150,120151,120152,120153,120154,120155,120156,120157,120158,120159,120160,120161,120162,120163,120164,120165,120166,120167,120168,120169,120170,120171,120172,120173,120174,120175,120176,120177,120178,120179,120180,120181,120182,120183"]]]>