Warm up:
PVC
Foam Roll
4 way banded walks with squats
3 rounds:
5 burpees
7 OHS (45/35)
7 RDL (45/35)
Strength:
Back squat – 5×5 cross load with warm up (2-3 sets)
WOD:
3 rounds – score is total T2B
Ski 150M
Run 25cals on the curve
Bike 15 Cal’s
Max effort T2B
*Rest as needed between rounds, but don’t wait more than 2 minutes. As soon as you come off the bar that’s it. No more reps.
Bar GYM 