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Unrated – Level 3

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Warm-up

3 Steady Rounds

Row/Run 200m

16 Jumping Lunges

:30 wall sit

Mobility

Couch

Strength

Back Squat (5×5 @90% of last weeks 5RM)

Metcon

Metcon (Time)

30 Power Cleans

30 Front Squats

30 Thrusters

100m Walking Lunge Steps

Barbell 135/95lbs

*Bodyweight only on Lunges

16 min cap
100m=328 ft

If you choose to lunge inside the gym, that is 6.5 trips on the floor.