Warm up1 mile run+1k row
A) 10 min emom
4 box jumps 40/30 or higher
B) 10 min emom(right after box jump one)
1 legless+1 rope climb(no jumping)
Recover the remainder of minute doing shuttle runs. Two rope climbs can take no longer than :16/:20 on any round. If they do scale so they don’t.
C) 5×5 back squat
D) For time:
150 squats 75 hip extensions 120 squats 60 hip extensions 90 squats 45 hip extensions
E) class. Can be done at anytime.