Strength:

1) Back Squats: 3 x 3 @80%, 3 x 2 @85%. Rest 2:00

2) Inverted Rows, Pronated Grip: 4 x 10 w. 1 count pause at the top of each rep. Rest 90s

Metcon:

For Time:

21-18-15-12-9-6-3
KBS (70, 53)
*All sets must be done UB.

Accessory Work: ABS

Flutter Kicks (2 count): Max Reps in 5:00