Wednesday
A. Build to heavy single back squat in 15 minutes
+
B. For time:
35 wall ball 20,14
30 box jumps/ step ups 24,20
25 pull-ups
30 wall ball
25 box jumps/ step ups
20 pull-ups
25 wall ball
20 box jumps/ step ups
15 pull-ups
Essentials
A. 12 min EMOM
Min 1: 10 tall kneeling DB strict press
Min 2: echo bike 9/7 cals
Min 3: max push-ups in 30 Seconds or decline push-ups
Min 4: jump rope/ hope skill work 30 seconds
B. 10 min AMRAP
12 wall ball
8 Kettlebell swings
12 ab mat sit-up