WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
25 MIN. TIME CAP:
FRONT SQUAT
FIND 3RM (HINT: AROUND 90%)
REST 2 MINS. AFTER YOU DETERMINE 3RM
THEN, DO 3 SETS OF 2 AT THAT WEIGHT (1 SET EVERY 2 MINS.)

WOD
3 ROUNDS WITH A 13 MIN. TIME CAP
7 MUSCLE UPS / MOD: 6 RING ROWS + 6 HAND RELEASE BURPEES
1 BUILDING LAP
12 KB SUMO DEADLIFT HIGH PULLUPS 70/53
1 BUILDING LAP
7 BOX JUMPS 30/24″ / MOD: 12 REPS FOR BOXES UNDER RX’D

COOL DOWN