Warm up : 4 minute cap
50 squats, 40 jumping jacks, 30 pushups, 20 lunges, 10 pass throughs
Strengthcon : 20 minute cap
Bent Over Rows
7 Reps at 30% of max, 40%, 50%, 60%, 70%, 80%, 90%, and then 1RM
Metcon: 17 minute AMRAP
5 Toes 2 Bar
6 Single Leg Box Jumps
7 Situps
10 minutes of death by clap push ups
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