150 Meter Row
10 Air Squats
20 Alternating Box Step Ups
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Strength: Back Squat - Warm Up 5 Reps @40%, 5 Reps @50%, 3 Reps @60% Work Sets - E3M 3 Reps @70 - 75%, 1 Rep @80-90%, 1 Rep @105-110% (PR)
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WOD: 15 Min AMRAP
10 Deadlifts - 95/65 L1, 135/95 L2, 185/135 L3
15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
10 Russian KB Swings - 53/35 L1, 70/53 L2, 96/70 L3
15 Alternated Sandbag Step Ups - 20/14" L2 & L3, 24/20" L3