Back Squats then Ring Rows, Srict Press and Deadlifts

4 rounds, work up to a heavy

• 8 x Back Squat

Then accumulate

• 30 x Back Rack Step Ups @ 50% of max weight above (total 15 per leg)

Then AMRAP in 15 minutes

• 5 x Reverse Ring Rows
• 10 x Dumbbell Strict Press @ 12kg per hand
• 15 x Deadlifts @ 185lbs

Results: Back Squat 165-185-195-200lbs/91kg. Used 100lbs for the Step Ups. Metcon 5 rounds plus 24 reps.