1. Strength
Back Squat
Speed Work
8×3 @ 62.5%

2. Metcon
AMRAP 15 Minutes
8 Deadlifts 275/18lbs
16 GHD Sit Ups
32/24 Calorie Assault Bike

3. Accessory
2 Rounds
AMRAP 4 Minutes
Climb the ladder
20 Double Unders
2 Ring Dips
20 Double Unders
4 Ring Dips
20 Double Unders
6 Ring Dips
Rest 2:00 between AMRAPS

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