| Lower Pushing Strength (A & B) (25:00) | |
| A) Back Squat (25:00) | |
| 1×5 @ 75% of 1RM (RIR 3-4) | |
| 1×3 @ 85% of 1RM (RIR 2-3) | |
| 1×1+ @ 95% of 1RM (RIR 1-2) | |
| After all squats are complete, perform… | |
| B) Bulgarian Split Squat | |
| 2x 6 Each Leg | |
| METCON: (16:00) | |
| High Heart Rate Barbell Cycling: | |
| Switch on the 2:00 for 16:00 | |
| 2:00 of… | |
| 18/15 Cal Bike (should be off the bike in 1:20 or less) | |
| **Max Wall Ball to 2:00 (RX: 20/14) | |
| 2:00 of… | |
| 10 Clean and Jerks (RX: 115/75) (Adv: 135/95) | |
| **SCORE: TOTAL WALL BALLS | |
| OPTIONAL ADDITIONAL WORK: | |
| A) 3 Rounds: 30/24 Cal Ski + 75′ Handstand Walk + 20 Alternating Pistols | |
| B) Banded Mobility and Soft Tissue Work 20:00 |
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