Skill/Strength:
12 min to find heavy 3 rep max Back Squat
Metcon:
3 min on, 1 min off for up to 4 Rounds
100 Double Unders
75ft Double Dumbbell Front Rack Walking Lunge 50/35lbs (25ft lengths)
max reps in remaining time Bar Muscle ups
-Repeat until you reach 40 Bar Muscle ups or 4 Rounds ends
-Scale DU 1:1 with SU
Mandatory Mobility:
3 min calf smash per side
3 min glute smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
EMOM 12
1: Wall Sit
2: Plank
