Warm-up
3 sets
:30 Elbows up Bottom Squat Hold
10 Air Squats
:30 Samson Stretch Each Side
10 Cossack Squats
then…
Pause FS Warm-up and build to 75% of 3RM
Weightlifting
Paused Front Squat (5×3)
E2:30 @ 75% of 3 rep max
2 Count Hold in the bottom
*NO BELTS ALLOWED
Metcon
Metcon (Time)
For time:
1600m Run
50 Box Jump Overs (24/20)
50 Russian KBS (1.5/1)
50 Wallballs (20/14)
50 T2B
*25 min cap
