Test week/FREE WEEK

Unrated – Level 3

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Warm-up

6 minutes

5 strict pull ups

10 Cossack squats

15 v ups

Mobility

1/2 front split

Strength

Back Squat (Heavy set of 5 in 12 minutes )

Metcon

Metcon (Time)

For time: 20 min cap

20 Toes to Bars

20 Deadlifts

20 Pull Ups

20 Cleans

20 Chest to Bars

20 Thrusters

20 Bar Muscle-Ups

20 Snatches

155/105