Friday June 24th

Strength: Back Squats – 5×5 @ 75% 1RM, Rest 2. (20)

WOD: “Effort”

AMRAP 12 – 2,4,6,8,10… of

Ball Slams and Lunges w/SB.

1 Rope climb after each round.

RX 30/30, L2 20/20, L1 15/15 (12)

METCON:

3 x 5 BB Shoulder press, 3×8 BB Rows, 3×10 BB Squats.

WOD: AMRAP 18 – 2,4,6,8,10… of Ball Slams and Lunges w/SB.

10 Ring Rows after each round.