Wednesday

A.

back squat (20X0) 4-3-2-4-3-2 

B.

at 0:00

    for time (5 min cap)

    21-15-9

    front squats (115/75, Rx+ 135/95)

    cal row (ladies 18-12-6)

rest 2.5 mins

at 7:30

    for time (5 min cap):

    21-15-9

    cal row (ladies 18-12-6)

    burpees over the bar

rest 2.5 mins

at 15:00

    for time (5 min cap):

    21-15-9

    burpees over the bar

    front squats (115/75, Rx+ 135/95)