For strength, warm up from 0:00-10:00. Then do sets of 5 back squats at 10:00, 13:00, 16:00
The AMRAP is not a ton of time – it’s designed to make you push the pace a bit more than a 15 or 20 min. metcon. Most will do wall balls and box jumps as written – you can make the decision about push-ups whether to scale or not. For those who typically scale, maybe today you try to do full Rx push-ups and just see how many you can get. If you literally don’t have any though, of course scale by elevating yourself on a bench or box.


Back Squat



AMRAP in 10 minutes:
20 wall balls, 20/14#
15 push-ups
10 box jumps, 24/20″

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