Strength 

Front Squat

1×5@ 40%

1×5@ 50%

1×5@ 60%

METCON

15-12-9

Thrusters 40/30kg

Pull Ups

**Rest 2 Minutes

12-9-6

Thrusters 40/30kg

Pull Ups

**Rest 1 Minute

9-6-3

Thrusters 40/30kg

Pull Ups