STRENGTH

1) Wide Stance Box Squat: 5 x 4 @70% of last Monday’s 3RM or 60% of 1RM Back Squat, every 90s.
2) Seated Dynamic Vertical Jumps: 8 x 3, every 60s.
3) Warm-up Metcon Movements

METCON

For time:
50 Deadlifts (225, 155)
100 Air Squats
50 Straight Leg Raises
100 Walking Lunges (BW) (Total Reps)
18:00 Time Cap

EXTRA CREDIT

1-Arm KB Rows w. rotation: 4 x 8 ea. Rest 60s.