STRENGTH:

Back Squat (5-5-3-3) @ 60%, 70%, 75%, 80% of 1RM

METCON: 

For time…

50 Double Unders

400 meter Run

21 Thrusters @ 50% of 2RM

400 meter Run

21 Thrusters @ 50% of 2RM

400 meter Run

50 Double Unders

 

On Ramp

SKILLS: 

Front Squats, Ring Rows, Push-ups.

METCON: 

4 rounds for time……

8  Front Squats,

10 Ring Rows,

12 Push Ups.