Weightlifting
Every 3 minutes, for 15 minutes (5 sets):
Front Squat (2) @ 90% or more of 1-RM
Metcon
Complete as many rounds and reps as possible in 5 minutes:
10 Box Jump-Overs (24″/20″)
12 Wall Ball Shots (20/14 lbs)
10 Box Jump-Overs (24″/20″)
12 Wall Ball Shots (20/14 lbs)
Rest 3 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes:
8 Box Jump-Overs (24″/20″)
10 Wall Ball Shots (20/14 lbs)
8 Box Jump-Overs (24″/20″)
10 Wall Ball Shots (20/14 lbs)