Warm-up
3 sets
:30 Bike
25′ duck walk
:30 Bottom Squat hold
5 Box Jumps (Step down)
Accessories
4 sets
5 Strict or Weighted Strict Pull-ups
Rest:20
10 Inverted Ring Rows
Rest:20
1:00 Weighted Wall Sit
Rest 2:00
Weighted Pull-ups (4×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
12 DB Box Step-ups (50/35)(24/20)
12 ALT DB Hang Snatch
