tuesday

Warm-up

​AMRAP x 3 MINUTES
10 Alt. Groiners
10 Bootstrappers
10 Cossack Squats
5 Inch Worms

Into...

AMRAP x 5 MINUTES
10 Empty BB Cossack Squats
10 Kang Squats
10 Push-Up to Pike

Strength

​BACK SQUAT
1x6 @ 65-70% (Light-Moderate) of 2RM
1x6 @ 70-75% (Mod)
1x6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure....no more than 8-10.

(Score is Weight)

Metcon

​EVERY 4:00 x 5 SETS
15 Hang Power Cleans (115/75)|(75/55)
12 Front Squats
9 Strict Handstand Push-Ups

(Score is Slowest Time)