Warm-up

20 walking lunges

20 side lunges

20 air squats

10 empty bar back squats

Repeat with a band around    your knees

Strength

Back Squat

Establish your 20 Rep Max

Metcon

5 rounds for time of:

Wallball Run, 20/14 lbs, 200 m

2 Rope Climbs, 15 ft

Chase the Rabbit Drill

Bad Weather

12 rounds of:

20/40 work/rest on the rower

Count total calories for score