4 sets of
- 8 x Weighted Straight Leg Situps with 45lbs Plate
- 25 x Mountain Climbers (R+L=1)
Every 2 minutes for 8 minutes, work up to a heavy
5 x Pause Back Squat, 2 second pause at the bottom (22X2)
Then AMRAP in 15 minutes of
- 15 x Goblet Squats @ 24kg
- 9 x Burpees
- 3 x Handstand Pushups
Results: Back Squats 165-175-185-190lbs/86kg. Metcon 6 rounds plus 17 reps.