Warm up
15 cal row
25 burpees
15 cal row
25 pikes
Strength
Back squat
2 Warmup sets 1 x10 at 50% 1 x10 at 60%
Working set
4 x10 at 70% of 1 rep max
Metcon
3 laps
21 thrusters 95/65
3 laps
15 thrusters 115/75
3 laps
9 Thrusters 135/95
NOTES:
Got 3×10 @245 and 1×6 at 245…tweaked my back…couldnt do the wod with all those thrusters
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