400m Run, 5 min foam roll mobility, continue to warm up “coach’s choice”.
Strength: 12 Min EMOM
Min 1) 8 Ring Dips “if you can do more, push yourself a little”
Min 2) 8 Pistols or progression “if you can do more, push yourself”
14 Min AMRAP
200m Farmers Carry “53/35”
10 Back Squats “155/105”
Your first set should be done unbroken. Please scale accordingly. If you need to scale your weights down, do so. If you feel comfortable scaling up, go for it.
If you need to work off of a squat rack, go for it.
Level Badass: Try from the round.