3/5

Unrated – Level 3

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Warm-up

6:00 minutes

10 cal bike

10 barbell rows light

10 barbell strict press light

Mobility

3 max effort dead hangs

Strength

Bench Press (Find a heavy set of 5 then 3×3 @ 80%)

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP:

3 Toes to bar (scaled: knee raises)

3 Overhead squats

3 Lateral burpees over the bar

6 Toes to bar (scaled: knee raises)

6 Overhead squats

6 Lateral burpees over the bar

9 Toes to bar (scaled: knee raises)

9 Overhead squats

9 Lateral burpees over the bar

keep adding 3 repetitions, per movement, per round.

90/60 is RX weight