| Lower Pushing Strength (A & B) (25:00) |
| A) Back Squat (25:00) |
| 1×3 @ 70% of 1RM (RIR 4-5) |
| 1×3 @ 80% of 1RM (RIR 3-4) |
| 1×3+ @ 90% of 1RM (RIR 2-3) |
|
| After all squats are complete, perform… |
|
| B) Bulgarian Split Squat |
| 2x 6 Each Leg |
|
| METCON: (16:00) |
| Sprint Intervals: |
| Every 4:00 x 4 |
| 20 Wall Ball (RX:20/14) (ADV: 25 Wall Ball) |
| 12 Bar Facing Burpees |
| 10 Clean and Jerks (RX: 115/75) (RX: 135/95) |
|
| **SCORE: Slowest Interval |
|
|
| OPTIONAL ADDITIONAL WORK: |
| A) 5 Rounds: 15/12 Cal Ski + 50′ Handstand Walk |
| B) Banded Mobility and Soft Tissue Work 20:00 |
