3/15

Unrated – U60

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Warm-up

3:00 machine

20 jumping alternating lunges

20 single arm Russian kettlebell swings (10 each side)

1:00 machine

Then:

1:00 back squat hold with a bar

Strength

Back Squat (3×1 @ 95% )

Metcon

Metcon (Time)

3 RFT:

25 wall balls (20/14)

25 toes to bar

10 power cleans
Compete: 115/75, toes to bar

fitness: 75/55, toes to rig or v ups (scale as needed)