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Unrated – Level 3

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Warm-up

3 rds

20 plate hops

15 goblet squats

10 light deadlifts

5 front squats

Mobility

Front squat hold

Metcon

Metcon (Time)

For Time: 13:00 Time Cap *partner wod

60 Double Unders

20 Wall balls (30/20)

40 Shoulder 2 Overhead (155/105)

60 Double Unders

20 wall balls

40 Front Squats (175/115)

60 Double Unders

20 wall balls

40 Power Cleans (195/135)

60 Double Unders

20 Wall balls

Strength

Bench Press (Find a heavy 3 rep bench then 3×3 @ 85%)