3 mins of work, 3 mins of rest. 3 rounds.

Strength Training
3 x 5's

(KZ's 104.4# backsquats!)

Metcon
3 rounds...
In 3 minutes, row 500m (or run 1/4 mile) AND complete as many
reps as possible of wallballs (or thrusters).

Rest 3 minutes between each round.

DF: 500m row + 14lb wall balls (20, 18, 20 reps)
BB: 500m row + 10lb wall balls (22, 20, 16 reps)
KE: 1/4 mile run + 33lb bb thrusters (9, 15, 18 reps)
BHeg: 500m row + 10lb wall balls (3, 6, 7 reps)
SS:  500m row + 12lb wall balls (23, 21, 22 reps)
KZ:  500m row + 11lb wall balls (15, 15, 15 reps)