Push-
Landmine presses- 4 sets of 10/10
Metcon-
For time-
100 wall balls
– First break- 10 Double unders
– 2nd break- 20 DU
– 3rd- 30 DU
ETC…
StrengthCon–
Build Heavy set of 3 rep Back squat.
then-
20 Rounds for quality-
1 Back squat (use the weight you found in part 1)
1 Legless Rope climb