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Unrated – Level 3

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Warm-up

2:00 any machine

2 rds

12 floor press

12 v ups

12 lunges

Mobility

Couch

Strength

Front Squat (3×3 @ 80% )

Metcon

Metcon (Time)

For time:

50 calorie row

40 wall balls

30 box jumps

20 pistols

30 box jumps

40 wall balls

50 calorie row
Full the rowers first then use other machines as needed. Stagger start if needed.