Perform:

STRENGTH
FOR LOAD
5×5 Back Squat

(Score is Load)

WORKOUT
FOR TIME
60 Wall Balls (20/14)|(14/10)
60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls

(Score is Time)

Build:

Workout

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Bench Press

(Score is Weight)

WORKOUT
4 ROUNDS FOR TIME
25 DB Bench Press (35/25)|(25/15)
25 Slam Balls (30/20)|(20/10)
25 Ring Rows

(Score is Time)

Home WOD:

WORKOUT

EMOM x 15 MINUTES
MIN 1 – :45 Max Run, Bike, or Row for Distance
MIN 2 – 10 Backpack Devil’s Press
MIN 3 – 20 Alt Reverse Backpack Lunges

(No Measure)

OPTIONAL FINISHER
2 SETS
:45 Left Side Plank Hold
:15 Rest
:45 Right Side Plank Hold
:15 Rest
:45 Glute Bridge Hold
:15 Rest

(No Measure)