The cap is near

Strength

E2M8M

1 Tempo Front or Overhead Squat (10s down, 10s hold at bottom)

MetCon

For time

On a 20min clock:

For time:

30 Back Squats 155/105

30 Burpee Box Step Ups 24/20

30 Front Squats 135/95

30 Burpee Box Step Ups 24/20

30 Overhead or Front Squats 95/65

30 Burpee Box Step Ups 24/20

with remaining time:

AMRAP Cals Bike / Row / Ski

 

PERF / COMP

On a 20min clock:

For time:

30 Back Squats 225/155

30 Burpee Box Jumps 24/20

30 Front Squats 185/125

30 Burpee Box Jumps 24/20

30 Overhead Squats 135/95

30 Burpee Box Jumps 24/20

with remaining time:

AMRAP Cals Bike / Row / Ski