Wednesday

Warm Up
20 air squats
20 sits ups
10 EB Push Press
10 EB front squats
10 inch worms
400m Row

Strength
Front Squats 
2x4 @ 50%
2x4 @ 60%
2x4 @ 65%

Metcon
5 rounds for time
20 cal row
20 front squats 95/65, 75/55, 45/35
20 Push Press (same weight)
* fast and furious - don't scale up, just go faster!