LIFT:
BACK SQUAT
5 X 8
8 REPS EVERY 90 SECONDS @65-70%
METCON:
3 MIN AMRAP
ROW 500/400 METERS
AS MANY WALL BALLS SHOTS AS POSSIBLE IN THE REST OF THE TIME.
IF IT TAKES YOU 2 MINUTES TO ROW, COMPLETE AS MANY WALL BALLS AS POSSIBLE IN THE LAST MINUTE.
AFTER THE 3 MIN AMRAP
REST 1 MINUTE AND COMPLETE THE 3 MIN AMRAP 5 TIMES