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Unrated – Level 3

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Warm-up

2 rds

400m row

12 box jump step downs

12 push press

Mobility

Seated straddle

Strength

Back Squat (3×6 @ 60%+)

Metcon

Metcon (Time)

For Time:

30 Wall Balls (30/20)

25 Deadlifts (225/155)

20 Bar Facing Burpees

15 Ring Muscle Ups

20 Bar Facing Burpees

25 Deadlifts

30 Wall Balls