STRENGTH
Back Squat @ 90% of 1RM
- 3WU-5-3-1-1-1+
- <75-75-80-85-90-95%
METCON
AMRAP 20 w/teams of 3
Station 1: 400m Row
Station 2: 10 Box Jumps + 5 Pull ups
Station 3: 10 Wall Ball + 5 DB Snatch
Rotate stations after teammate completes 400m run AND younhave completed the Pull Ups or DB Snatch at station 2 and 3. Score total rounds completed at bothe stations 2 and 3.