Skill/Strength:
Every 2 min for 6 Rounds
3 Front Squats
Set 1-2 at 70%, set 3-4 at 75%, set 5-6 at 80%
Metcon:
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155lbs
Burpee Box Jump Overs 24/20”
-Scale DL to 60%
-Must step down off of the box
-16 min cap
Accessory Work:
Every 2-3 min for 5 Rounds
7 Strict Pullups
-Use band assistance if needed
-Does not need to be done unbroken
Mobility:
3 min glute smash per side
3 min hamstring smash per side