August 10 2021

Warm Up:

4x

10 Cossack Squats

8 Scap Pull Ups + 8 Kips Swings

10 Barbell Kang Squats

10 Barbell Muscle Cleans

10 Alternating VUps

WOD:

6 Min OTM

4 Front Squats 70%

4 Min Rest

Back Squat 1x15 73%

METCON:

5 Rounds

15 Toes to Bar

12 Hang Power Cleans

16 Front Rack Lunges

L3 - 115/75

L2 - 12 T2B, 95/65

L1 - 12 VUps, 75/55

At Home Crew

6 Min OTM

4 BackPack Front Rack Squats

4 Min Rest

15 Back Pack Jumping Squats

METCON

5 Rounds

15 VUps

12 BackPack Hang Cleans

16 BackPack Front Rack Lunges