- 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