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Wednesday!

Strength: (15:00)
10 Rep AHAP Back Squats (or 3 Rep AHAP)

Strength Alternative:
12:00 AMRAP!

10 Back Squats #95/65 (or 10 DB FS #35/25

50 Russian Twist #25/15 KB

250 M Row (5/6)

100 M Run

Met Con: 15:00 Clock!

E: 4RFT!
25 Wall Balls #20/14 (10 ft.)

50 Double Under’s

1 Legless Rope Climb

RX: 4RFT!
40 Double Under’s

1 Rope Climb

15 Wall Balls #20/14 (10ft./9ft.)

M/S: AMRAP!
1 Rope Climb (1 assisted Rope Climb or 16 Alt. Plank Rows #35/25)

30 Double Under’s (75 Singles)

12 Wall Balls #14/12 (10ft./9ft.)