Wed - pump day

Group warm up
Hip and ankle mobility

Strength:
Back Squat
5@50%
5@60%
3@70%
3@70%
Max Effort (ME)@65%
*Max Effort is the same as Max rep or "Burnout"
*Make Sure to maintain good form - If your Form breaks, you need to drop weight to work on form

Metcon [14 min cap]
For time
30 wall balls to 10 foot target 20/14, 14/10, 10/8
30 American style kb swings 53/35, 35/26, 26/22
25 wall balls
25 kb swings
20 wall balls
20 kb swings
*3 burpees every time you break from wall balls
*14 min strict! Cap

OT
3x7 ghd situps