041122

A. Back Squat
Build to a 3RM, 5 @ 90%, 5+ @ 85%)

B. Metcon (Time)
(13 min Cap)
20 Power Cleans (115/80) (Rx+ 155 / 105)
20 Burpee Box Jump Overs (20/ Over Bar)
10 Front Squats (115/80) (Rx+ 155 / 105)
10 Burpee Box Jump Overs (24/20)
5 Squat Clean Thrusters (135/95) (185/125)
5 Burpee Box Jump Overs (30/24)

SCALES
POWER CLEANS
-Scale wt
- Use 2 - DBs
- 40 Eye Level KBS

FRONT SQUATS
-Scale wt
- Goblet Squats

SQUAT CLEAN THRUSTERS
- Scale wt
- Use 2 - DBs

BURPEE BJO
- Burpees over bar
- Burpees
- Burpee to box

C. Metcon (No Measure)
3 Rounds
1 min - 200m Run
1 min - AMRAP 5 wtd crunches + 3 Wtd Hollow Rocks
1 min - MAX MB Jump Squats (20/14)
1 min -  REST

SCALES
200M RUN
-0:20 down and then turn around
- row 250m
- bike 12/9 Cal Bike

CORE AMRAP
- No wt
- 5 Sit Ups + 3 rev crunches

MB JUMP SQUATS
- Scale wt
- No wt
- MB Air Squats