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Unrated – Level 3 Impact

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Warm-up

2 Rounds

20 Goblet Squats

50′ HS Walk

Row 250m

Mobility

Couch

Weightlifting

Front Squat (Build to a heavy triple in 8 minutes in sets of 3)

Metcon

Metcon (Time)

EMOM until completion

100m run

Max Burpee Box Jumps 24/20″ in remaining time

Continue until 200 total Burpee Box Jumps are completed. Scale is 100.

Alternate minutes with a partner

*More Options:

Scale as needed with your partner, you don’t need to do the exact same workout or share the work equally. You may scale to burpees and no box jump. 22 min cap