STRENGTH

4 sets of 6 Back Squat @75-80% 1RM

METCON

For rounds:

Thruster (95/65#)
Pull-up
Bench press (135/95#)
Complete 1 set of each movement, unbroken. Begin with 1 rep, increase by 1 each round until you cannot complete the movements unbroken. Rest :30 sec after each round.

20 min cap