2 Rounds of:
200m Run
15 Kang Squats 45/35
20 Tall Plank Shoulder Taps
20 Seated Landmine Press w/ empty bar
GET STRONG (12 Min)
Back Squat EMOM 12
1 "Heavy" Rep
Start above 75% and build
GET FIT (16 Min)
In 8:00 (0:00-8:00) Complete:
5 Rounds of:
6 Shoulder to OH 115/75
6 Box Jump Overs 24/20"
Rest for remainder of 8 min.
-then-
For Time (8:00-16:00)
5 Rounds of:
6 HSPU (or deficit pushups or DB presses)
6 Hang Squat Cleans 115/75
8 Min Cap
COMPETITORS EXTRA
AMRAP 12
15/12 Calories on Assault Bike
50 Double-Unders
ATHLETES NOTE
In "Get Strong" Focus on each Squat rep. They should all be working sets. Make small increases as you go, no big jumps!
In "Get Fit" The first part of the MetCon should be fast, around 5 mins or so, leaving rest for most. At the 8:00 mark immediately start the next piece, which hopefully doesn't take an additional 8:00.