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Unrated – Level 3

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Warm-up

3 rds

10 hanging scap pulls

10 lateral box step overs

5 inch worms

Mobility

Foam roll

Strength

Push Jerk (Establish a heavy 3 rep in 10 min)

Strength

Box Squat (Establish a heavy set of 3 in 10 minutes )

Metcon

Metcon (2 Rounds for reps)

5:00 AMRAP:

50 double unders

10 dumbbell thrusters (50/35)

Rest 5:00

35 double unders

7 barbell thrusters 135/95