Friday

Warm Up
Run 400m or Row 500m
Samson Stretch
Squat Therapy (x10)
Light KB Swings (x20)
Goblet Squats (x20)
Partner Med Ball Warm Up
Run 400m or Row 500m

Skill Work
Back Squat
Thrusters

Strength
5, 3, 1 of:
Back Squat

*5 reps @ 70%, 3 reps @ 80%, 1 @ 90/95%.  After your last rep, complete max reps back squats with 50% of your 1 rep.

WOD
10 Thrusters (95/65)
10 Pull Ups (modification: banded pull ups)
100m run

15 Thrusters
15 Pull Ups
200m run

20 Thrusters
20 Pull Ups
300m Run

15 Thrusters
15 Pull Ups
200m Run

10 Thrusters
10 Pull Ups
100m Run

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