1) WARM-UP: 3 Rounds
30s Sumo Squat Hold
20s each Side Plank
2) STRENGTH: Back Squat
Every 2 min for 12 min
0:00-4:00 3 x OHS @40% of Back Squat
4:00-8:00 3 x Front Squat @60% Back Squat
8:00-12:00 3 x Back Squat @80% Back Squat
—3 min rest—
5 min to complete:
Team of 3: 120 x GHDSU
Team of 2: 80 x GDHSU
3) METCON: 1 min AMRep on 1 min rest x 7 Rounds
10 x Burpees (Rx+ 12 Burpees, Scaled 8 Burpees)
Max Cals Ski or AAB in remaining time