WARM UP
5 front squat
5 dip shrug
5 muscle cleans
5 power clean
5 squat clean
10 back squats
10 good mornings
Then…
10 X-band walks ea. Direction

STRENGTH
Back squat waves
3-2-1-3-2-1+
Second wave is heavier than the first
Last set is an AMRAP
Alternative : 5×5

METCON
In a 5:00 Window complete
400m run
AMRAP Squat Cleans (135, 95)
Rest for 3:00
Repeat

EXTRA CREDIT
Single leg RDL: 3×8-10 ea. Leg