30 Plate Jumps (jump up & down on a 45lb bumper)
20 Ground to OH w/plate (45/25)
10 Kang Squats holding plate w/ :02 pause at bottom
GET STRONG (15 Min)
Back Squat
In 15:00 Complete: 5-5-3-3-1-1
GET FIT (15 Min)
AMRAP 6
5 Toes to Bar
5 Front Squats 115/75
Rest 3:00
AMRAP 6
10 Alternating DB Snatch 50/35
10 Alternating Pistols (or 15 Air Squats)
COMPETITORS EXTRA
100/85 Calorie Row
6 Min Cap
ATHLETES NOTE:
These are supposed to be higher intensity pieces, take only the breaks you need. If you need to change a movement to keep you moving, make the substitution!