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Unrated – Level 3

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Warm-up

2 Steady Rounds

15 cal row/bike

15 Jumping Squats

15 Sit Ups

Mobility

Lizard

Weightlifting

Back Squat (4×4 @82.5%)

Strength

Bench Press (4×4 @80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

6 Strict pull ups

6 Squat Cleans 225/155lbs

9 Box Jump Overs 30/24″
Scale weight as needed. Being steady is key.