Strength

Front Squat 10-8-6-4-2 (Ascending)

MetCon

“Fight Gone Bad” Variation

For MAX Reps:

0:00-3:00

MAX Reps Wall Balls (W: 14/9 M: 20#/10′)

3:00-4:00

Rest

4:00-7:00

MAX Reps SDHP (55/75#)

7:00-8:00

Rest

8:00-11:00

MAX Reps Box Hops (16/20″)

11:00-12:00

Rest

12:00-15:00

MAX Reps Push Press (55/75#)

15:00-16:00

Rest

16:00-19:00

MAX Calorie Row