Strength: Back Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

 

Strength: AMRAP 18:
21/15 Calorie Assault Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (50’s/35’s)
15 Dumbbell Front Squats (50’s/35’s)
**MALE RX+ . KB 55#

 

ENDURANCE WOD

6 Rounds

200 m run
15 Wallballs
15/10 Calories Bike
30 Russian Twist w/ 25/15 # plate