Metcon
5 rounds each for time
4 back squat @70-75% + *
200m run
Rest 3 mins
*Start @70-75% of 1RM then adjust as desired from round to round ( May go as heavy as good mechanics allow )
Target score : hit percentages and run in under 1:15
Finisher
2 rounds
1 set of BMU or highest level of gymnastics pulling
Row 500m
1 set of C2B
Row 500m
1 set of pull ups
Row 500m
Rest as needed
