Warm Up:

• 400m Run
• 8 L/8 R Single leg Deadlifts, pick load
• 6 L/6 R Double Kettlebell Front Rack Box Step-ups, pick load

Strength:

Back Squat Waves

• 1st wave 6 reps @ 70%, 4 Reps @ 75%, 2 Reps @ 80%
• 2nd wave 6 reps @ 75%, 4 Reps @ 80%, 2 Reps @ 85%
• 3rd wave 6 reps @ 80%, 4 Reps @ 85%, 2 Reps @ 90%

Metcon:

2 Rounds for time of:

• 50 Wall Balls, 20/14 lbs
• 40/30 Row Calories/ Air Assault Bike Cals
• 30 Toes-to-bars
• 20 Alternating Dumbbell Snatches, 50/35 lbs