15m - Dynamics

10m - Review & Prep

Strength - 20m to complete 4 sets:

• 5 Pause Back Squat at 85% of 5RM (the pause is just one second)

-30s rest-

• 8 RDL at 60% of 5RM

-2m rest-

Metcon - 5m AMRAP:

1m - Double Unders

30 KBS 32kg/24kg

*Max burpees remaining time.

**Score is number of double unders and number of burpees.