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Unrated – Level 3

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Warm-up

6:00

Row 10 calories

10 front squats (empty bar)

5 Burpees

Mobility

Accumulate 1:00 dead hang supinated grip and pronated grip

Strength

Bench Press (1×3 @ 75%, 1×2 @ 80%, 1×1 @ 85%+)

Metcon

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP:

3 Front Squats (135/95)

3 Bar Facing Burpees

6,6/9,9/12,12, etc……