Warm up:

• 400m Run
• 3 rounds for quality of:
• 5 L/5 R Cossack Squats, pick load
• 5 L/5 R Waiter Squats, pick load

Strength:

1 Tempo Front Squat, pick load

Every 1 min for 9 mins.

Tempo- 5 secs down, 2 sec pause, aggressively stand

Metcon:

• 3 rounds, 1 min per station, for reps:
• Wall Ball, 20/14 lbs
• Alternating Dumbbell Snatch, 50/35 lbs
• Box Jump, 24/20 in
• Single Dumbbell Hang Clean & Jerk, 50/35 lbs
• Row Calorie
• Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.