STRENGTH

SWOD (Strength)
Five sets of:

Front Squat

3 Reps, Rest as need ed Loads per set  ( by %): 55,  65, 75, 85, 90,

METCON

For time:

100 Thrusters (40 / 30 )
Every two minute 5 Burpees

 

 

 

 

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