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Unrated – Level 3

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Warm-up

2:00 any machine

2 rds

10 Cossack squats

10 DB high pulls

30 plate hops

Mobility

Foam roll

Weightlifting

Clean (1×5 @ 70%, 1×3 @ 80%, 1×1 @ 85%+)

Strength

Deadlift (6×3 @ 80% TNG)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

15 DB push press (50/35)

15 burpees over the DBs

30/24 cal bike