Strength/Skill
Ten sets of:
Back Squat x 2-3 reps
(all sets performed between 85-95% 1RM)
Rest 3 minutes between sets.
Metcon
For time:
60 Calories of Rowing
50 Wall Ball Shots
40 Chest-to-Bar Pull-Ups/pull ups/assisted
30 Dumbbell Squat Snatches
20 Power Cleans
10 Dips (Bar MU)
Accessory Work
2×50 flutter kicks