Strength-

Back Squat

Every 3:00 x 3 (9:00)

10 Back Squats @40-50% 1RM

Same load as last week

Then,

Box Squats (make sure low enough)
Temp of 30X1

5×3
use same load as last week, focus on tempo!

Metcon-

Nasty Friday!!
For Time – 30min CAP
800 Meters Run
50 Burpees to 4inch plate
100 Walking Lunges (45/35lb plate)
1K Meter Row/Ski
30 Hand Release Push Ups
100 WBS 20/14