052322

A. Back Squat
Build to a 10RM
then 10@ 90%, 10+ @ 85%

B. Metcon (Time)
(15 min Cap)
21-15-9
Deadlift (185/125) (Rx+225/155)
Toes to Bar
Box Jump Overs (24/20) (30/24)

SCALES
DEADLIFTS
-155/105
- Scale wt
- KB DL

TOES TO BAR
- Knees to elbow
- GHD Sit Ups
- MB Sit Ups (30-20-10)

BOX JUMP OVERS
- Plate (3 x 45's) Jump Overs
- Step Overs

C. Metcon (Reps)
4 Rounds
1 min - 8 Bar facing burpees (Burpees over the Bar if room is tight) (Rx+ 12)
1 min - 36 Double Unders (Rx+ 48)
1 min - MB Squat Jumps (14/10) (Rx+ 20/14)
1 min - REST

*Scoring Squat Jumps

SCALES
BFB
- 10 Burpees
- 10 Burpees to a box or bench

DOUBLE UNDERS
- 72 singles
- 72 line hops

MB SQUAT JUMPS
- Body wt
- Air Squats