181015
Skill
Back Squat (2×10 @ 60%, 2×8 @ 70%, 2×6 @80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
400m run (40 reps)
30 box jump
20 deadlift
8/6 bar muscle up
L1: 45/35; 2:1 jumping pull-up or pull-up
L2: 205/135
L3: 225/155; 10/8 bar muscle up