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Unrated – Level 3

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Warm-up

3 Steady Rounds

10 Lateral Squats w/ KB

10 Sit ups

Run 200m

Mobility

Seated straddle

Strength

Sumo Deadlift (4×4 HAP )

Go heavy but controlled reps

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:00 x 3

Rest 2:00

Row or run 500m

Max DB Thrusters 50/35s
Scale the distance if you can not get at least 10 thrusters per round