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