Main – WOD

Clean (4×10@50-75%)

Back Squat (3×5@75%)

3 seconds down, 1 second hold at the bottom, explode up. Anyone rushing the tempo will cause the entire group to do a plethora of burpees. Get better, hold each other accountable, and dont cheat yourself on reps.

Metcon (AMRAP – Reps)

7 Minute EMOM:

Back Squat x5(185/115)

Burpees the rest of the minute

At the end, record the total number of burpees done.

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