A1-A3 — Will be 4-5 sets within a 20 minute time frame
A1: Box Squat  (6 reps @ 31X1 x 5 sets rest :45)
Hip Line Depth should be @ 90 degrees when seated on box https://www.youtube.com/watch?v=nBc_2Jyp3tM
A2: Metcon (No Measure)
Accumulate :30 of L-sit or Tuck Hold on Paralettes (within less than 3 attempts) x 5 sets rest :45
A3: Metcon (No Measure)
Hold Glute Bridge for :40 x 5 sets rest :45
(use bumper plate for additional weight if needed)
Metcon (AMRAP – Rounds and Reps)
15 min Partner workout (alternate every movement w/ 1 person working at a time)
10 Renegade Rows 35/25
10 Front Rack Squats w/ DBs
10 Cals on rower
15 Box jumps @ 24″/20″
15 Sto w/ Dbells55+ 30/20 – step ups