181029

Strength/Skill:

Speed Box Squat 8x2 @ 75% of 1rm.
Controlled descent, explosive ascent.

Metcon:

For time:
Bike 2k
30 Deadlifts 275/185
20 Bar Facing Burpees
10 Bar Muscle Ups (20 Chest to Bar, 30 Jumping Pullups)

Before you go:

3x30s Weighted Back Extension Hold
3x6e Landmine Single Leg Deadlifts

Eric Bickerstaffe