Strength:

Back Squat- 2 @ 80%, 2 @ 86%, 2 @ 92.5%, 2 @ 97.5-100%

Warm Up- 8 @ 50%, 6 @ 60%, 3 @70%, 2 @ 75%

Metcon:

4 min AMRAP

10 Alternating DB GTOH (50/35#)

10 Push Ups

Rest 2 min

4 min AMRAP

10 Alternating DB GTOH (50/35#)

10 Wall Balls (20/14#)

Rest 2 min

4 min AMRAP

10 Alternating DB GTOH (50/35#)

10 Med Ball Sit Ups (20/14#)