Skill/Strength:
Every 2:30 for 3 Rounds
5 Back Squat at 77% 1RM
Metcon:
Every 2:30 for 3 Rounds
10 Burpee Box Jump Overs 30/24”
Max Distance Row Meters
-No rest between rounds. Don’t reset rower. Get back to the rower fast enough or it’ll shut off on you! Log total distance rowed.
Mandatory Mobility:
3 min quad smash per side
3 min glute smash per side
Optional Additional/Alternative Work:
EMOM 10
1: 6 Strict Chest to bar Pullups (use bands and get the full range of motion)
2: 6 Strict Wall Facing Handstand Pushups
