4 rounds of
- 8 x Back Squat @ 80%
- Rest 30 seconds
- 6-8 x Strict Toes to Bar
- Rest 2 minutes
Then using two Kettlebells or Dumbbells, 3 rounds for time
- 20 x Alternating Front Rack Kneel-Stand @ 14kg per hand
- 10 x Strict Press
- 20 x Bent Rows
Then accumulate
- 50 x Pike Lift Overs (over and back is 1 rep)
Results: Used 185lbs for the Back Squat. Metcon 11:42. Used one of the Kettlebells for the Pike Lifts.