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Main – WOD
Warm-up
Metcon (No Measure)
3 Rounds
5 Box Jumps Step Down
10 Scap Pull Ups
10 Ab Mat Sit Ups
2 X Side Plank 30 seconds. Alternate sides for 2 total minutes.
Squat Mobility
Weightlifting
Back Squat (3×5 @ 20X0 5 lb more than last)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 2:30 All Out Effort
5 Push Press [115/75]
10 Deadlifts [115/75]
15 Box Jumps [24/20]
rest 10 Min…
Metcon (AMRAP – Rounds and Reps)
AMRAP 2:30 All Out Effort
5 Push Press [115/75]
10 Deadlifts [115/75]
15 Box Jumps [24/20]
Metcon (Weight)
BONUS
3 x 12 Weighted Back Extensions