ropes

Warm-up:

500 meter row

Strength:

Back Squat (3X5+)
Set 1, 5 Reps @ 75%
Set 2, 5 Reps @ 80%
Set 3, Max Reps @ 85%
(Percentage is based off Wendler Max)

Metcon:

4 Min AMRAP
7 Sit-up
7 Wall Balls (20/14)

2 Min Rest

4 Min AMRAP
10 Med Ball Slam (20/14)
10 DB Walking Lunge (AHAP)

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