• WARMUP
  • 8 min AMRAP
  • 3 High Box Step Ups (slow eccentric)
  • 45 Single Unders
  • 5 Slow Air Squats 

  • STRENGTH
  • TEMPO Back Squat 5×3 @ 50-60% 32X1 (3sec decent 2 sec in the hole explode up and take a breath) 

  • METCON
  • 20-16-12-10-6-2
  • Deadlift 225/155
  • 40-36-32-28-24-20
  • Air Squat