7/31

Unrated – Level 3

View Public Whiteboard

Warm-up

25 DB Deadlift 35/25lbs

25 DB Hang Cleans

25 DB Push Press

Row 500m

Mobility

Pigeon

Strength

Back Squat (5×3 @ 90%)

If your 90% is to much for 3, scale the reps or weight as needed.

Metcon

Metcon (5 Rounds for time)

Every 4:00 for 20:00

Run 200m

25 Wallballs 20/14lbs

20 Push Ups

*More Options:

Less Wallballs or Push Ups if you’re not allotted any rest before starting the next round