Back Squats, Pullups, Reverse Lunges, Row and Snatches

Every 3 minutes for 12 minutes

• 3 x Tempo Back Squat @ 75% of 1RM (32×3)
• Rest 30 seconds
• 5 x Weighted Pullups @ 10kg

Then 3 rounds

• 8 x Goblet Front Foot Elevated Reverse Lunge @ 24kg Left Leg
• Rest 30 seconds
• 8 x Goblet Front Foot Elevated Reverse Lunge @ 24kg Right Leg
• Rest 1 minute

Then as a finisher, based on Street Parking’s Freya WOD, every 5 minutes for 15 minutes (3 rounds / original workout was 4 rounds)

• 8 x Strict Pullups
• Row 400m
• 12 x Snatches @ 65lbs

Results: Tempo Squats @ 185lbs. Metcon round times 3:00/3:02/3:30.