If you are missing a piece of equipment, click here for a Josh’s substitution list

Strength:

BACK SQUAT

Work to a heavy single

Then Complete 5 Sets of 5 Reps @80-83%

WOD:

For time

  • 40 Cal assault bike
  • 160’ Sled push moderate weight 
  • 3 Rope climbs 15’

x 5

Strength:

Weighted pull-ups 

4 Sets of 10 Reps