Warm Up:
- 400m Run
- 15 burpees
- 10 Strict Pull-ups
- 5 Strict Hand Stand Push-ups
- 3 rounds for quality of:
- 10 Jerk Grip Overhead Walking Lunges, pick load
- 10 Bent Over Rows, pick load
Strength:
Back Squat Wave
6-4-2-6-4-2-6-4-2
Increase starting weight after each wave.
Metcon:
For time:
- 60 Double Unders
- 30 Burpees
- 60 Double Unders
- 30 Wall Balls, 20/14 lbs
- 60 Double Unders
- 30 Deadlifts, 225/155 lbs
- 60 Double Unders
- 30 Wall Balls, 20/14 lbs
- 60 Double Unders
- 30 Burpees
