1. Warm-up
3 Steady Rounds:
15 GHD Sit Ups
15 Empty Bar Thrusters
15/10 Calorie Row
2. Strength
In a 6 Minute Window:
Find your Misfit Squat Endurance Score
3 Sets of Max Rep Front Squats at 55% of 1RM
(Barbell comes from ground.)
Set 1 = 3 points per rep completed
Set 2 = 2 points per rep completed
Set 3 = 1 point per rep completed
3. Met-Con
2 Rounds For Time:
Row 50/40 Calories
50 Wallballs 20/14lbs
25 Handstand Push-Ups
(Open Standard)
THEN
Immediately Following METCON:
7 Minutes to Find 1RM Clean and Jerk. (Keep with good tech.)
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