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Unrated – Level 3

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Warm-up

30 Jumping Lunges

30 Calorie Row

30 Single Arm DB OHS (15/15)

Mobility

Banded hip

Weightlifting

Back Squat (3×3 @ 87.5%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:00 x 3

Rest 2:00

50′ DB Front Rack Lunges 50/35s

15 Ring Dips

15 Box Jump Overs 24/20″
Continue where you leave off after each rest

This is basically a 12 minute AMRAP with two rest windows built in. Pick up exactly where you left off and see how many rounds you can get total. Intensity should be high from the start keeping in mind the rest periods.