Monday

A) Every 2 minutes for 6 rounds: 

   Back Squat

60%x6, 70%x4, 80%x4, (85%x3)x3

B) In a 12 minute window, an ascending ladder of increasing reps by 1+ 

   Thrusters (95/65)

   Bar facing burpees

 

Endurance: 

Buy In: 50/35 Cal Row

1200m run

30 Thrusters (45/35)

800m run

30 Thrusters (45/35) 

400m run 

Buy out: 30 burpees to a 6 inch target.