"Rush hour"

Strength

Work up to a heavy set of back squat 5 X 3 with 3 sec pause on 1st rep only

Performance Metcon

"Rush Hour" 4 Rounds for time:

21 Wall Ball 20/14

15 Knees to elbows

9 Handstand Push-ups

Fitness Metcon

21 Wall balls 20/10 (9 foot target)

15 Sit ups

9 Push ups on Boxes