Strength WOD
Floor Press 10/10/8/8/8
15 Banded pull a parts between each set
WOD
8 Back Squats (From the rack @ 60-70% of 1 RM. These should be unbroken, but challenging)
16 Jumping Air Squats
16 Hand Release Push ups
Rest 1 minute
5 Rounds
The met con is something a little different than we usually do. The back squats are coming from the rack. Then go directly into jumping air squats. The back squats should be a load they can do unbroken and have control under.
DRIVE
5 min AMRAP
1,000/800 M Row
Max Burpees
Rest 1 Min
5 min AMRAP
100 Doubles/300 Singles
Max Wall Balls
Rest 1 Min
5 min AMRAP
50 KB Swings
Max Sit ups
Rest 1 Min
2 Rounds
Score = Total Sit ups, Wall Balls and Burpees
Use all you can to get as high as you can in wall balls