tim
Main – WOD
Warm-up
Metcon (No Measure)
3 Min Row / AD
2 Rounds
10 Air Squats
10 Push Presses
10 Overhead Squat
Hold the Push Press for 1 second at the top. Hold the OHS for 1 second at the bottom.
Overhead mobility.
Weightlifting
Overhead Squat (3×3 @ 21X1 – Build to a heavy set of 3)
Metcon
Metcon (AMRAP – Reps)
@ 80% / Sustainable / Aerobic Pace
:30 Row
:30 Rest
:30 Burpees
:30 Rest
:30 Double Unders
:30 Rest
X 7 (21 total minutes)
Record Total Burpees