Warm-up:

3 rounds for quality of:

• 8 L/8 R Suitcase Deadlifts, pick load
• 6 L/6 R Double Kettlebell Front Rack Box Step-ups, pick load

Then run 400m

Strength: Back Squat WAVE!!!

Back Squat Percents based on your 5 rep max!!!

Wave 1 6-4-2- 70%-75%-80% approximately

Wave 2 6-4-2- 75%-80%-85%

Wave 3 6-4-2 80%-85%-90%

Metcon: 2 rounds for time of:

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