Warm Up: 3 sets
30" hollow rock
5 yoga push-ups
20 mountain climbers

Strength: 15' Time Cap
Back Squat, 5x 5 reps
*Build to heavy in 5 sets of 5 reps (including the warm-up set). Purpose is to test neuromuscular efficiency and build a solid foundation for BS by the end of the 4 week training cycle.

Metcon: 10 rounds for time:
- 10 alt. DB snatch (22.5kg / 15kg)
- 15 wall balls (9kg / 6kg)
Orientation: Conditioning
Time Domain: Long
Pace: Sustainable

Accessory Work:
3x 10 Good morning
3x 10 strict TTB
Scaling Options: 15-20 V-ups or Tuck-ups