Strength:
Back Squat 20 min running clock find a new 1 rep max.
General template to warm up. They do not need to follow this though.
10 at 50%
8 at 60%
6 at 70%
4 at 80%
2 at 85%
1 at 90%
1 at 95%
1 at 101%
WOD:
Three 3 min AMRAPS with a 1 min rest in b/w each one. 12 MIN total WOD
200M Run
Max Wallballs with time remaining 20/14/10
*score is total REPS on Wallballs