Imitating Al Capone

SKILL – Overhead Squat/Overhead Position

STRENGTH – Back Squat

3 sets of 5 at 90% of your 3 rep max.

METCON –

5 Rounds (:40 work/:20 rest) – Do Not Alternate Movements

Wall Balls

Toes to bar (scale to abmat sit-ups)

Overhead Squats

Rowing