1) Back Squat 3 x 3 hit something moderately heavy on the 3rd set. Nothing crazy here
2) Front Racked Walking Lunge (if you have space) 4 x 40 feet or 12 reps work to a heavy walking lunge
-Optional: If you need muscle-up work and your shoulders are up for it, within 20 seconds of finishing each set of lunges, jump on the rings for a ME set of MU. rest as needed between rounds
3) 17 minutes
Teams of 2
2000/1600m row buy in:
With remaining time AMRAP
100 Double unders
20 Hang Cleans (135/95)
-split reps as evenly as possible
4) 3 rounds NFT
6 Single leg RDL
12 slightly weighted hip extensions
25 GHDSU
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