Warm-up/mobility
Limber 11
Strength/Skill
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%
Metcon
For time:
30/20 Calories of Assault Bike
30 Thrusters (115/75 lbs)
30 Chest-to-Bar Pull-Ups
Accessory Work
30 Limbo Twists (each side, 60 total) @ 2110