A. 

Health + Fitness + Performance: 

Every 2:00 x 8 Sets:

3 Box Squats Starting @ 75% and building to 90% of 1RM Back Squat @Controlled Tempo 

* Box height should be set up for a parallel squat 

* This week is strength focused 

* Do not exceed 90%

B. 

Health WOD:

12 Min EMOM:

1) 12/9 Cal Bike 

2) 15 Ring Rows 

3) 15 Unbroken Wall Balls (14/10) 

4) Rest 

Fitness WOD:

12 Min EMOM:

1) 15/12 Cal Bike 

2) 10 Chest to Bar Pull Ups 

3) 20 Unbroken Wall Balls (20/14) 

4) Rest 

Performance WOD:

12 Min EMOM:

1) 18/14 Cal Bike 

2) 15 Chest to Bar Pull Ups 

3) 25 Unbroken Wall Balls (20/14) 

4) Rest