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Main – WOD
Warm-up
Metcon (No Measure)
3 Rounds
10 Goblet Squats [53/35]
:45 second HS Hold (facing wall)
Front Rack / Front Squat Mobility
Weightlifting
Front Squat (3×3 @20X1 Get 3 heavy sets at the same weight)
Metcon
Metcon (Time)
Row 750 Meters and then..
3 Rounds
15 Deadlifts [225/185]
15 Box Jumps [24/20]
30 Double Unders
Row 750 Meters
Metcon (AMRAP – Reps)
3 X 12-15 GHD’s
Scale down to Ab Mat Sit Ups