Strength – Back Squat (6×3)
3 Back Squats x 6 sets @80% of 1RM
* Complete a set every 90 seconds *
Workout – Metcon (Time)
TIME AFTER TIME
Amrap 3:00 (5 sets)
3 Deadlifts (275/185)
6 Push-Ups
9 Box Jumps (24/20)
– Rest 1:00 –
TARGET SCORE
Target number of Rounds each set: 4+
Minimum number Rounds before scaling: 3
Scaling Option
Amrap 3:00 (5 sets)
4 Kettlebell Sumo Deadlifts (moderate)
6 Bar Push-Ups
8 Step Ups
– Rest 1:00 –