3 Rounds

1 Min Max Reps At Each

Double DB Squats (50/35)

Burpee To Target

Double Unders

1 Minute Rest Between Rounds


Back Squat

Red Track (90% of 1RM +10)

x 3 @ 70%

x 3 @ 80%

x 3+ @ 90%

Blue Track

3 x 6 @ 70%

2 x 20 at 55% of 90%

3 Rounds of all out effort for each movement.  These should all be at a sprint pace.  Go as hard as you can for as long as you can and then rest.  This is how we build capacity.   For the burpee to target, you need to find a spot on the rig that is about 6″ higher than your full reach.  You can also use the rings as a target.