Weightlifting
Every 2 minutes, for 16 minutes (8 sets):
Back Squat (1)
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
Metcon
Complete as many rounds and reps as possible in 12 minutes of:
20 Walking Lunges
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
20 Walking Lunges
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar