Warm-up
1 sets
:20 Samson Stretch Each Side
10 Squat Therapy
:20 Bar Hang
10 Ring Row
:20 Pigeon Stretch
10 Kang Squats
Then…
3 sets of Naked Bar Complex
5 SDLHP
5 Front Squats
5 Push Press
Weightlifting
Front Squat (3×10 )
*15 min to complete @50% of 3RM
No belts allowed
Metcon
Metcon (Time)
For time:
50 C2B
40 S2OH (135/95)
30 Burpees Over the Bar
20 SDLHP (135/95)
*18 min cap
