Sprint, rest, repeat
PREWOD:

After WOD:


3 rounds not for time


25 hip extensions


8 weighted box step ups (24/20). Rx athletes shoot for somewhere around 95/65 lbs.

METCON:
Sprint, rest, repeat

AMRAP 3


21 front squats (115/80)


21 pull ups 


Max double unders in remaining time


Rest 3 mins


AMRAP 3


18 front squats (135/95)


18 pull ups 


Max double unders in remaining time


Rest 3 mins 


AMRAP 3


15 front squats (155/105)


15 pull ups 


Max double unders in remaining time


Rest 3 mins


AMRAP 3


12 front squats (185/135)


12 pull ups 


Max double unders in remaining time

AMRAP

Competitors weights: (135/95) (155/105) (185/135) (205/145) + all reps unbroken (except double unders)


Masters rx weights: (95/65) (115/80) (135/95) (155/105)


Scale weights as needed, but in a way that you are still increasing weight each amrap 

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