Back Squat (7 x 3)
Min. 1) 3 Back Squats (Heavy as possible)
Min. 2) Pulling of Choice
Min. 3) 15/12 Cal Assault Bike Or Row
Min. 4) 15 American KB Swings 70/53
1.) 15 Pull-Ups
2.) 5 Weighted Pull-Ups
3.) 3-5 Unbroken Muscle Ups
4.) 2 Rope Climbs or 1 Legless with no jump
* You can climb a little on the back squat, but ideally the same weight the whole time.
Metcon (No Measure)
1min. of max reps: Plate Overhead Lunges 45/25lb.
1min. of max reps: Box Jumps 20"
1min. of max reps: Russian KB Swings 70/53lb
1min. of max reps: Glute Bridges
1min. of max reps: DB Box Step Overs 20"
1min. of max reps: Cals on the Assault Bike or row
Not For Time:
50 KB Turkish Get-Ups
*Switch Arms Every 5 reps
** Pick a weight that will take you about 10min. to finish*If space allows, you may use a barbell for the glute bridges. Also, use a box to prop your back on. Hip Bridge or Hip Thrust = Same Thing ;)