wednesday

Strength

Every 1:15 x 10 
1 Squat Clean + Push Jerk (start at 65% and build no higher than 90%)

Metcon

"Rottweiler"

Freedom (RX'd)
For Time:
50 Wall Balls (20/14)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14) 

Independence
For Time:
50 Wall Balls (14/10)
200ft Front Rack Dumbbell Lunge Walk (35s/25s)
50 Wall Balls (14/10) 

Liberty
For Time:
30 Dumbbell Thrusters (light)
150ft Lunge Walk 
30 Dumbbell Thrusters (light)

Target time: 10-12 minutes
Time cap: 16 minutes