Warm-up
2 Rounds
20|15 Cal Row
6 Squat Mornings*
8 KB Lying Pull-Over**
10 BB Front Squats with 3s Pause
*Add Weight For Round 2
**Use MB For Support
Mobility
Quad Rolling
Strength
E3MOM15
1. 5 Back Squats
2. 1 Front Squat
3. Rest
*Pick a weight that you can complete 5 challenging back squats, followed by 1 heavy front squat. The weight should be mostly straight sets.
WOD
4 Rounds
1 Minute Each Station
-Max Calories on the Rower
-Max Wall Balls
-Max Kettlebell Swings 1.5|1
-Rest
Level 2 – 1|0.75
Level 1 – 0.75|0.5
Extra Work
4 Rounds
100’ Handstand Walk
400M Run
1:00 Rest
*Scale HSW so it takes no longer than 2:00
Can sub 5 Wall Climbs
ADV – 200’