Monday
Back squat:
2 Minutes max reps at 85%
4 Minutes rest
2 Minutes max reps at 70%
4 Minutes rest
2 Minutes max reps at 55%
WOD: 2 sets:
4 min at easy pace, 20 sec fast pace, 20 sec faster pace, 20 sec fastest pace
*No rest b/w reps or sets
Finish w/ 200 m farmers carry (53/35)
Wednesday
WOD: teams of 3:
20 min AMRAP
200m run
Wall balls (20/14)
Pull-ups
Finish w/ 3 sets of hollow hold for time