Weightlifting
Every 3 minutes, for 15 minutes (5 sets):
Back Squat (3 reps @ 32X1)
Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.
Metcon
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)