150423 ~ More Burpees!!

Just Kidding :)

Strength:

Every 90s x 5 min

Front Squat

5 @ 60%

5 @ 70%

2 x 5 @ 80%

then...

Bent Over Row

7 min to find 3RM

then..

EMOM x 4 min

3 @ 90% Above

Conditioning:

AMRAP 12

15 Wall Ball (20/14#) - Everyone to 10'

12 T2B

9 KBS (70/50#) - If you drop it.....100 Burpees!!

30 Double Unders

Cash Out:

3 x 5 Half Turkish Get Ups (do not need to stand up) - Use KB or DB

**Heaviest Possible**

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