Fitness

Metcon
A. 3 Sets of:

A1. 3 Paused Back Squat
A2. 6-8 BO BB Rows

Metcon
B. 2 Sets of:

Yoke carry

Aim for 150% of 1RM Backsquat

Metcon
C. Teams of 2, for time:

A 10 Lateral Burpees over the partner
B 10 Lateral Burpees over the partner
A 20m Partner Carry
B 20m Partner Carry
A 15 Lateral Burpees over the partner
B 15 Lateral Burpees over the partner
A 20m Partner Carry
B 20m Partner Carry
A 20 Lateral Burpees over the partner
B 20 Lateral Burpees over the partner
A 20m Partner Carry
B 20m Partner Carry

Time cap: 10:00min

Performance

Metcon
A. Find your technical max of:

2 Paused Back Squats

Metcon
B. 2 Sets of:

HOH Sled Rope pull

Metcon
C. 3 ME Sets of:

40m Shuttle sprint(20m-20m)
15 Pull-ups
20m OH SB Carry

Rest as needed.