10/30

Unrated – Level 3

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Warm-up

3 rounds:

10 Single Arm DB Sotts press (5R/5L)

10 burpees

:30 HS Hold

Mobility

Pigeon

Metcon

Metcon (2 Rounds for time)

2 sets

10-8-6-4-2

Dumbbell Squat Snatch 50/35

Burpee box jump overs

Rest 5:00 b/t sets

Strength

Back Squat (3×12 tempo )

4 second decent

3 second ascent

No pause at top or bottom