Strength / Skillwork

Ft. Squat
4×3, 5×1
50-60-70-80% @ 3 reps
85-90-95-100% PR @ 1 rep
(Don’t do sets of 1 if you haven’t been lifting regularly. Do one set of 5 at your last 3 rep wt.)

Thruster
4×3, 5×1
50-60-70-80% @ 3 reps
85-90-95-100% PR @ 1 rep
(Don’t do sets of 1 if you haven’t been lifting regularly. Do one set of 5 at your last 3 rep wt.)

WOD

7:00 AMRAP
5 Burpee M/Us
25 Double-Unders

Competitor: as written. Must do D/Us.
Athlete: 5 burpee pull-ups. 100 singles instead of D/Us is still Rx.
Fit: 5 burpee jumping pull-ups. 50 Singles instead of D/Us.

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