Skill/Strength:
Every 2 min for 5 Rounds
3 Front Squat
-Start at 70% and add load each round
Metcon:
5 rounds
20 GHD Situps
50ft Double Dumbbell Overhead Walking Lunge 50/35lbs (25ft down and back)
-Rest 1 min between rounds
-16 min cap
Mandatory Mobility:
3 min quad smash per side
3 min delt smash per side
Optional Additional/Alternative Work:
EMOM 20
1: 10 Pullups
2: 15 Pushups
3: 30 Air Squats
4: Run 100m with 20/14lb vest
5: Rest
-You may wear the vest for the bodyweight movements as well, if desired
