Warm-up
3 sets
10 Ring Row
10 Air Squat
:20 Samson Stretch Each Side
5 Inch Worms with Push-up
5 Kang Squats
:20 Wall Hinge Stretch
Weightlifting
Front Squat (10×2)
Every 75 sec for 10 sets
10×2 @75-80% of 3RM
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
5 Strict Pull-ups
10 Strict HSPU
15 American KBS (1.5/1)
20 Box Jump Overs (24/20)(Step Down)
