Skill/Strength:
Every 1:45 for 6 Rounds
3 Back Squats at 80%, 2 at 82%, 1 at 85%, 3 at 82%, 2 at 84%, 1 at 87%
Metcon:
3 Rounds
10 Pullups
10 Handstand Pushups
Row 150m
-Rest 1 min between rounds
-Log total time and time for each round
-12 min cap
Mandatory Mobility:
3 min lat smash per side
3 min tricep smash per side
Optional Additional/Alternative Work:
Every 3 min for 5 Rounds
Bench Press 1×7 at 66% 1RM
Bench Press 1×7 at 71% 1RM
Bench Press 1×5 at 76% 1RM
Bench Press 1×5 at 81% 1RM
Bench Press 1×3 at 86% 1RM
