Warm-up
2 sets
1:00 Row (burst every :15)
10 Empty Bar Thrusters
2 World’s Greatest Stretch Each Side
50′ Bear Crawl
then…
3 sets
10 Air Squats + 5 Squat Jumps
Rest as needed
Weightlifting
Every 90 seconds for 3 sets of each:
Odd Rounds: 4 Back Squats @ 65-70%
Even Rounds: 2 Back Squats @ 75-80%
Back Squat (3×4)
Back Squat (3×2)
Metcon
Metcon (2 Rounds for time)
21-15-9
Calorie Row
Double Dumbbell Power Cleans (50/35)
T2B
Rest to 12:00 then…
21-15-9
Cal Row
Double Dumbbell Front Squats (50/35)
Dumbbell Facing Burpees
