1. Strength
Take 10 minutes to build to a heavy set of 3
Overhead Squat
rest 2 minutes
Then at 65% of above weight perform max reps in 1 minute
2. Metcon
21 Thrusters (95/65)
21 Burpee Over the Bar
200 m run
Rest 2:00
18 Thrusters (105/75)
18 Burpee Over the Bar
200 m run
Rest 1:30
15 Thrusters (115/85)
15 Burpee Over the Bar
200 m run
Rest 1:00
12 Thrusters (135/95)
12 Burpee Over the Erg
200 m run
*total time including rest