Mayhem_Rich Froning Fitness KBBack Squat 

2-2-2-2-2-2 @ 80%

All Sets at same weight.

Metcon (Time)

4 Rounds
25 KB Swings (70/53
25 WallBall (20/14)
*20 Min Time Cap

Metcon (No Measure, just complete)

3 Sets
1 min Plank Hold straight into
20 GHD Sit ups
(Rest can be taken between sets)