Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
For time 16min cap
200m run
60 Wall ball
400m run
40 wall ball
800m run
20 wall ball
‘Finisher’
tabata 6 Rounds
20 sec work
20 sec rest
Hollow rocks
Olympic Lifting
Snatch balance + 5 OHS
1-1-1-1-1