Wednesday

Warmup
2 rounds
1:00 machine
10 lunges
10 pushups
10 Squats

METCON
AMRAP 5
10 reverse lunges (db at sides) 50/35
10 above the knee hang power cleans (light Rx)
Rest 1:00
Repeat

Front squats
3 sets of 5 reps @ 80%

METCON
10-8-6-4-4-4
Bench press (75%)
Deadlift (65%)