BRIEF 
Focus on no missed lifts in the Strength. In the workout focus on big sets for the Wall Balls and try to set an RPM on the bike that the athlete can continue to stay with.

WARM-UP
1 ROUND
1:00 Bike (EZ to Mod Pace)
10 Alt. Cossack Squats
7 Wall Ball Push Press
7 Wall Ball Front Squat
Into…
1 ROUND
1:00 Bike (Mod-Hard Pace)
10 Alt. SL Quarter Squat*
5 BB Kang Squats
7 Wall Balls
*Balancing on one leg, the athlete will lower into a Quarter Squat with the focus on foot engaging the ground and driving the knee out. Alternate legs each rep.
Timecap: 7 minutes 

STRENGTH
ON A 20:00 RUNNING CLOCK...
5-5-3-3-3
Back Squat
*Build from Moderate to Heavy

WORKOUT
4 ROUNDS FOR TIME
30 Wall Balls (9/6kg)|(6/4kg)
30/25 Cal Bike
(Score is Time)
Timecap: 18 minutes

COOLDOWN
FOR RECOVERY
2:00 Couch Stretch (R)
2:00 Couch Stretch (L)

*Movement Adjustments*

Back Squat -- Sub for Box Squat if the athlete cannot reach full depth today. Sub for Weighted Lunges, or Step Ups if the athlete cannot Squat at all.

Wall Balls -- Sub for Wall Ball Front Squat if the athlete cannot go overhead. Sub for OH Wall Ball Lunge or Wall Ball Push Press if the athlete cannot Squat.

Bike -- Sub for 35/30 Calorie Row or 500m Run.