Wednesday

Group warm up

10 Air Squats 
10 Jumping Jacks 
10 Push-ups 
Side Shuffle (10 yds each way) 
Toy Soldiers (10 yds) 
High Knees (10 yds) 
Skip For Height (10 yds) 
Backpedal (10 yds) 
10 Mountain Climbers

Strength
Front Squat
3
2x3 @50%
2x3 @60%
1x2 @60%

Metcon
Every minute for 12 mins

Odd minutes
30 second plank
Then max rep air squats (focus on good form with full depth and a good lockout)

Even minutes
30 second wall sit (at parallel)
Then max rep hand release pushups

*score is a running total of the air squats + pushups after the 12 rounds.
*keep your self honest on the holds, if you break for 5 seconds on the hold, add 5 seconds to your time. You must hold for 30 seconds not just to the 30 second mark of each minute!