Strength:

Zercher Box Squat 6×3, Rest 2:00

Metcon:

For Time:

30 cal Assault Bike

30 Deadlifts (225,155)

30 lateral burpees

9:00 Time Cap

**sub bike for 45 cal row/400 meter run

**go in heats if necessary

Core:

Partner Specials: 3 sets for max reps