1. Warm-up
3 Steady Rounds:
:30 Squat Hold
15 Box Jumps
2. Strength
Find a new 5RM Back Squat
3. Interval
3 Rounds:
25/20 Calories on Rower
6 Squat Snatch 165/115lbs
20/15 Calories on Rower
4 Squat Snatch
15/10 Calories on Rower
2 Squat Snatch
Rest 2:00
4. Accessory
6 Max Sets of Ring Muscle Ups or dips
Rest 1:00
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