180917

Warm-up

20 cal row or airdyne
6 wall balls
6 situps
6 ice cream makers on pull up bar

Back Squat (67.5 x 2 , 72.5 x 2 , 77.5 x 4 x 5 ; 3 min )

* warm up sets do not require 3 min of rest

Metcon (Time)

6 rounds
15 wall balls
10 toes to bar
200 meter single arm farmer carry 53/35

*alternating hands each round

22 min cap