*As a group the clock starts
10 minutes
800m run
then time remaining AMRAP
15 ball slams 20lb
10 OH lunge e/s PVC pipe or light plate
5 STRICT pull ups
Ready
8 min EMOM
30 second 3rd world squat
15 second air squats
Strength
Back Squat
Week 3 cycle 4
5-3-1+
75/85/95%
Metcon
4x
400m run
5 - 5 count pause back squats 60/40kg
*Count out loud OR.....
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