Warm-Up

Part A)
8:00 minutes, For Quality
:30 second Row @ Moderate Pace
5/5 World’s Greatest Stretch
8 Bootstrap Squats
10 Cossack Squats

Part B)
10 Empty Barbell Back Squats
5 Back Squats @ 40-50%
3 Back Squats @ 50-60%
3 Back Squats @ 60-70%

Find 3 rep max backsquat
Strength
Every 3:00 x 4 Sets
3 Back Squats
Stay on the 3:00 but if you need an extra or attempt or 2, or some more rest, do that.

Starting @ 70-75% and Building to a New 3RM, suggestion is to build by about 5% on each set. Goal of the day is to build to around 95% of our 1RM for 3RM.

“Bad Fish”
2:00 AMRAP / 1:00 Rest
8 Goblet Squats
12 Wall Balls
– Max Calorie Row

*Continue Until 75/60 Calories
Kettlebell: 70/53lb, 32/24kg / Dumbbell 70/50lb, 32/22.5kg
Wall Balls: 20/14lb, 10/9ft

Level 2:
2:00 AMRAP / 1:00 Rest
8 Goblet Squats
12 Wall Balls
– Max Calorie Row
*Continue Until 75/60 Calories
Kettelbell: 53/35lb, 24/16kg
Dumbbell 50/35lb, 22.5/15kg
Wall Balls: 20/14lb, 10/9ft

Level 1:
2:00 AMRAP / 1:00 Rest
8 Goblet Squats
12 Wall Balls
– Max Calorie Row
*Continue Until 60/48 Calories
Kettelbell: 44/26lb, 20/12kg
Dumbbell: 40/30lb, 20/14kg
Wall Balls: 14/10lb, 6/4kg

Goal: 5 rounds / Finishing time of 13:00-14:00

Time Cap: 17:00

Primary Objective: Complete the Goblet Squats + Wall Balls in under 1:00 minutes

Secondary Objective: Complete 15/12 Calories on each set on the Rower

Stimulus: Leg Stamina / Anaerobic

RPE: 9/10

Notes: This is going to be a nice little challenge here of hitting a hard effort on the Squats, right into the Row and then finishing off the row at a hard charging pace to get as far as you can in each segment. We can start off on a minute or 90 second delay to allow for all athletes to hit this as is today, or turn this into an EMOM with minute 1: being the combined Squats & Wall Balls, and minute 2 being the Row, then minute 3 being the rest.