1) WARM-UP:

Stretch

Mobility: Band Hip 2 x 15 sec each, infant squats x 10

2 Rounds:

10 x Lunges

10 x Ring Rows

10 x DB Push Press

2) STRENGTH:

Every 2 min for 6 min:

Back Squat x 3 @77, 80, 82%

—1 min rest—

Every 2 min for 6 min:

Front Squat x 10

3) CONDITIONING: AMRAP 5

10/8 x Cals Row/Ski/AAB

20 x KB Swings @53/35 (Rx+ 70/53, scaled 35/26)

4) METCON: 4 Rounds

AMRAP 2:

10 x Pullups (Rx+ 5 x Bar MU, scaled band or jumping)

10 x Alt. Pistols (Rx+ Weighted, scaled modified)

AMREP 1:

Alt. DB Snatch @50/35 (Rx+ 70/50, scaled 45/30 or less)

*2 scores: total rounds and reps of pullups and pistols, total DB Snatch