10 Burpees
20 Good Mornings
:30 Wall Sit
20 Goblet Squats
GET STRONG (18 Min)
Back Squats
10:00 to establish a 2RM
Rest 2:00
Every 2:00 for 6:00 2-2-2 @ 90%+ of your 2RM
GET FIT (12 Min)
12 Min. AMRAP of:
200m Run or Row
10 Front Squats 135/95
10 HSPU or Strict DB Presses
COMPETITORS EXTRA
10 Min. AMRAP of:
Climb the Ladder
5 Toes to Bar (increase by 5 each round)
50' Single-DB OH Lunge Steps 50/35
10/50' 15/50' 20/50' etc...
ATHLETES NOTE:
You should be able to go unbroken on either one or both "in-gym" movements. The goal is to have the Squats and HSPU take about the same amount of time as each 200m Run.