Back Squat (15 mins)

3 sets of 10 at a challenging weight with TEMPO!

4 SECONDS DOWN

3 SECONDS UP

COMPLETE 1 set every 3 mins

WOD

15 min armap

60 wall balls 20/14. 30/20

50 alt. lunges. back racked (scale to box step ups with DB's)

40 front squats

30 alt. lunges front racked

20 Overhead Squats (scale to bar light enough you can complete a full squat)

10 alt lunges Overhead 

IF!!! you complete the 10 lunges workout becomes an AMRAP of MAX CALS ON ROWER with time remaining

THE ENTIRE WORKOUT IS DONE WITH 1 BARBELL

rx 95/65. rx+ 135/95