Skill: Air bike  3 sets: 45 sec on, 1:15 off

Strength: Front squats 5,5,5 Metcon: 14 min amrap: 20 wall

Remember today starts our new schedule. 5a, 6a, 730a, 1230p,

4 rounds for time of: 12 deadlifts, 275/185 50 double

In 3 min: Row 120 calories Do burpees with the

21-15-9 Squat snatches*, 135/95 Ring dips *must perform 3+ reps

20 min amrap: 35 MB squat clean wall shots, 20/14

6 rounds for time of: 12 toes 2 bar 24

14 min amrap ladder: 4 wall shots +4 reps each

15 min amrap: 21 pull-ups 3 front squats, 205/135 30