7/2

Unrated – Level 3

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Warm-up

AMRAP 5 Minutes

Row 1k

Max Lateral Jump Squats over the Rower in remaining time

Mobility

1/2 front split

Weightlifting

Back Rack Lunge (3×10 HAP )

From the rack. 5 reps per leg for a total of 10 per set. Go every 2 minutes

Metcon

Metcon (Time)

5 Rounds

6 Deadlift 255/175lbs

9 Box Jump Overs 24/20″

12 Pull Ups

10 Minute Cap