033022

​A. Front Squat
5 Rounds (1 FS w/ 0:02 in bottom + 1FS)
*Build over the 5 Rounds

B. Functional Bodybuilding
4 Rounds
12 Sumo Deadlifts
superset w/
12 Hanging Knee Raises (feel free to add a med ball)

4 Rounds
12 Elevated Goblet Reverse Lunge (each leg, 12 right then 12 left)
superset w/
12-15 Banded Sit Ups w/ feet anchored

*Build in weight over the rounds.
** Run to wall after every round.

C. Metcon (Rounds and Reps)
*Partner WOD (Relay Style)

20 min AMRAP
3, 6, 9, 12, 15, 18.....

Cal Row
Eye Level KBS (70/53)
1) Scale Wt
Wall Balls (25/20)
1) Scale Wt, 2) MB Jump Squats

*Partner 1 one does 3 reps of each movements. Partner 2 does 6 reps of each movement, and so on and so forth.