Norway Spruce tree
Warm up - trainer's choice
I hear ya - you don't want to squat anymore. So we'll switch it up tomorrow. No squats.
Have half the class do the strength first and the other half do the metcon first
6x6 back squat @70%
Hopefully this feels light and you can perform these quickly. Thinking about speed during the squat.
Strength (20 min cap)
Find you max set of 5 bench press - take at least 5 sets to find that max set of 5. I know some will max out quickly, if so, do extra sets at that max weight.
WOD (20min cap)
20 med ball cleans (30/20)
20 alternating KB snatch (55/35)
20 sit ups
20 slam balls (20/12)
Note your max weight in comments