12/17

Unrated – Level 3

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Warm-up

2 rds

15/12 cal row

15 air squats

20 alt leg step ups

Mobility

Couch

Strength

Push Press (10×1 @ 82.5%)

Weightlifting

Clean (6×3 @ 80%)

Metcon

Metcon (Time)

3 rounds: 15 min cap

50 wall balls (20/14)

50 cal row
Scale to 30/30

Scale wall balls to weight box step ups with one dumbbell (35/25) or just box step ups