Wittman

Strength

Front squat 5 x 1 @ 90%

Performance Metcon

Wittman 7 rounds for time 20 min time cap

15 Kettle bell swings 24/16

15 Power cleans 95/65

15 Box jumps/step ups 24/20

Fitness Metcon

 5 Rounds for time 20 min time cap

15 Kettle bell swings 20/12

15 Power Cleans 75/55

15 Box jumps/step ups 24/20