WEIGHTLIFTING: 

Back Squat:
1 X 5 @ 65%
1 X 5 @ 75%
1 X Max Effort @ 85%
*Rest 2-min

METCON:

20:00 AMRAP @ Conversational Pace

200M Overhead Plate Carry @ 45 lb / 25 lb

20 Ab Mat Sit Up

200M Overhead Plate Carry @ 45 lb / 25 lb

40 Wall Ball @ 20 lb – 10 ft / 14 lb – 9 ft

200M Overhead Plate Carry @ 45 lb / 25 lb

20 TTB

*Rest 2:00

10:00 AMRAP @ Conversation Pace

Row 500m

20 Ring Dips