Strength should be fairly quick – these are not necessarily maxes, just to get you in the overhead squat position for the metcon. The metcon is 10 to 1 of these movements. So you’ll do 10 box jumps, 10 overhead squats, 10 push-ups, and 10 KB swings. Then 9 of each, 8 of each, etc. Your score is total time.


Overhead squat
3, 3, 3


10-1 for time:
box jumps, 30/24″
overhead squats, 95/65#
push ups
KB swings, 53/35#

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