Warmup:
Row 2 minutes @ 20 SPM
2 rounds “Cindy”
Row 2 minutes @ 24 SPM
2 rounds “Cindy”

BACK SQUAT 5X5 (+2 light warmup sets)
Make sure last 3 sets are at or near max effort.

Finished with a “Red light-Green light” metcon. (thats what happens when I have a selection of dry erase markers). “GREEN” stations were active work, while “RED” exercises were static holds.

30 BOX JUMPS
PUSHUP HOLD
20 PULLUPS
OVERHEAD PLATE HOLD (M/25 KG, W/20 KG)
30 KB SWINGS
DB SQUAT HOLD (M/50 LBS, W/35 LBS)
ROW 20 CALS
V-SIT HOLD