A) Every 2.5 minutes

– back squat

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3: 3 @ 75%

Set 4: 2 @ 80%

Set 5: AMRAP @ 85%

 

B) For time:

– 300m run

– 30 DB snatches (55/35ish)

– 30 DB goblet hold reverse lunges

– 30 box jumps + step down (24/20”)

– 30/24 cal row

– 30 box jumps + step down

– 30 DB goblet hold reverse lunges

– 30 DB snatches

– 300m run

 

C) 3 sets for quality:

– 10 reverse flys w/ pause (no swing)

– 16 elevated psoas marches