• WARMUP
  • Bike 1000m
  • KB Flow 
  • 2 Rounds
  • 10 SL KB RDL
  • 10 Bulgarian Split Squats
  • 10 Cossack Squats

  • STRENGTH
  • 15:00 Running Clock
  • Build to a Heavy 3 Rep Back Squat

  • METCON (CAP 15)
  • For Time
  • 30-20-10
  • Back Squats 135/95
  • 15-10-5
  • Bar Muscle Up
  • **Back Squat comes from floor**
  • **Modification for BMU is x2 Pullups or x2 Jumping Pull-up**
  • **If 30 BMU is a lot for you then just get as deep into the wod as possible, do not modify reps for this exercise today and stop at 15 mins**