Strength:

3 Rounds: 

10 Back Rack Lunges (5/leg)(AHAP)

(90-second Rest b/w Rounds) 

Metcon:

(3) (5)-min EMOMs 

5-min EMOM:

15/10 Cal. Row 

(2-min Rest)

5-min EMOM:

6 DB Squats (Open Style) (+) 6 Box Jump Overs 

(2-min Rest)

5-min EMOM:

5 Burpees + 5 Ball Slams

*Stay at the the station for 5-min, Repeats. Then switch in your rest*

L1:18/15 Cal., 50/35, 24″/20″

L2: 15/10 Cal., 50/35, 24″/20″

L3: 12/9 Cal., 35/20, 20″/17″

L4: 9/7 Cal., 20/15, 17″/15″