10/15

Unrated – Level 3

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Warm-up

Slow and steady 3 minutes on any machine followed by

3 rds

5 ring rows

10 push ups

10 tall box step ups

Mobility

Foam roll

Metcon

Metcon (Time)

For time:

50 wall ball 20/14

35 Box Jump Over (no touch 24/20)

20 Squat Clean 135/95

Metcon

Metcon (Time)

For time:

50 wall balls 20/14

35 box jump overs 24/20

20 kettlebell swings (70/53)

Strength

OPTIONAL TODAY

Deadlift (Work up to a heavy set of 3)

Doesn’t have to be a max, anything over 80% is good.