A)
For time:
50 Front rack step ups @ 30% of last weeks 1RM back squat
*If you did not find a 1RM back squat last week, you will be testing that instead on the 50 step ups.
B)
3 Rounds:
3 Minute AMRAP: rest 3 minutes btw amraps
5 Burpee box jumps (24/20) *not box jump overs
3 Squat snatches (115/75) *start where you left off...score total rounds + reps
OVERFLOW:
A)
4 sets: (5 minute recover btw sets)
10 Lateral burpee over bars
800m run
10 Lateral burpee over bars
*rest 12 minutes then,
For time:
5k row