4 rounds
- 3 x Front Squat @ 85% of 1RM
- 6 x Back Squat @ same weight as above
- 10 x Strict Pullups
- Rest 2 minutes
Then AMRAP in 15 minutes
- Row 500m
- 10 x Dumbbell Box Step Ups @ 16kg per hand (r+l=1 rep)
- 15 x Pushups
Results: Used 185lbs/84kg for the Squats. Broke up last set of pullups into 8+1+1. Metcon 3 rounds plus 87 meters.