Tuesday, October 16th

Warm-up:

Dynamic Stretching

-then-

2rds:

1:00 Sumo Squat Hold

10x OHS

10x Front Squats

Strength:

Front Squat | :03 Negative + :03 Pause

Every 2:30 for 15:00:

3 @ 60%

3 @ 63%

2 @ 67%

2 @ 70%

1 @ 73%

1 @ 77%

Metcon:

3rds:

AMRAP4:

5x Deadlifts @ 225/155

5x Burpee BJO @ 24/20”

5x T2B

1:00 Rest

*Start the next AMRAP where you ended before

* L3: 275/185

*L1: 205/145 or less | Step-overs | Knees-to-Elbows