1) WARM-UP: 3 Rounds

10 x OHS with PVC

10 x Good Morning with PVC

30 sec x Front Plank

2) STRENGTH: Every 2 min for 12min

0:00-4:00 5 x Overhead Squat @30% of Back Squat

4:00-8:00 5 x Front Squat @50% of Back Squat

8:00-12:00 5 x Back Squat @70%

—3 min rest—

Every 2 min for 6 min:

20 x Leg Lowers

3) METCON: AMRAP 12

100’ x Single Arm Farmer’s Carry @53/35 (Rx+ 70/53, Scaled 35/26)

50’ x Single Arm Front Rack Lunge @53/35 (Rx+ Overhead, Scaled 35/26)

25/20 x Cal Row (20/16 x Ski or 16/13 x AAB)