Wednesday’s workout

Warm-up
2 rounds
20/16 cal bike
20 alternating v-ups
10 light db shoulder press

METCON
3 Rounds
3:00 on, 2:00 rest
20/16 cal bike
20 GHD Situps/weighted Situps
Max strict barbell shoulder press (60%)

DEADLIFTS
3 sets of 6 reps (70%+)

METCON
60 heavy wallballs
40 toes to bar
20 clean & jerks (60%)