Strength-

*Do a set every 2 minutes.

5 Sets

4 Front Squat @80-85% 1 RM Front Squat

Metcon –

Teams of 2

150 Wall Ball (20/14)

150 Toes to Bar

150 Dumbbell Snatch (50/35)

150 Box Jump Overs (24/20)

*Individual version:

75 Wall Ball (20/14)

75 Toes to Bar

75 Dumbbell Snatch (50/35)

75 Box Jump Overs (24/20)