A. WARM UP

      3 Rounds

   10/7 Cal Air Bike

   10 Squats

   5 Inch Worm

B. STRENGTH 

      Front Squat

   5 x 1 (pause 2″) + 2 Reps

C. METCON 20´CAP

(0-10)

      Every 2´(x5 rounds)

   10 Front Squats 60/43

   20 Box Jump 24/20

(10-12)

      Rest

(12-22)

      Every 2´(x5 rounds)

   10 Deadlift 100/70

   20 Wall Ball 9/6

Scaled:

   Front Squat 50/30

   Deadlift 80/50

   Reps 15