Back Squats and Toes to Bar then Kneel Stand, Strict Press and Bent Rows

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.