- 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**