Strength

EMOTM 20 Minutes of:

Minute 1-5: 4 Front Squats

Minute 6-10: 3 Front Squats

Minute 11-15: 2 Front Squats

Minute 16-20: 1 Front Squat

MetCon

Drop Ladder 10↓1 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Shuttle Sprints (40′)

Burpees

Bench Press (95/135#)