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Unrated – Level 3

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Warm-up

3 Steady Rounds

12 Sit Ups

12 Good mornings

12 Calorie Row/Bike

Mobility

Seated straddle

Strength

Back Squat (Find 5 rep max in 10 minutes )

Metcon

Metcon (Time)

100-80-60-40-20

Double unders (single unders 1:1)

10-8-6-4-2

Squat clean (225/155)

More options:

Scale the weight/reps

Front squats