Strength
Back Squat 1-1-1-1-1
~90-95% 1RM, rest :90 seconds between sets
WOD
5 min time cap:
1000m Row
Max rep Thrusters (115/75#)
Rest 3 min
5 min AMRAP:
7 toes-to-bar
5 burpee box jump (24/20″)
Rest 3 min
3 min AMRAP
Power Clean (185/125#)
Back Squat 1-1-1-1-1
~90-95% 1RM, rest :90 seconds between sets
5 min time cap:
1000m Row
Max rep Thrusters (115/75#)
Rest 3 min
5 min AMRAP:
7 toes-to-bar
5 burpee box jump (24/20″)
Rest 3 min
3 min AMRAP
Power Clean (185/125#)