Strength
Box Squat (5 x 5 )
All sets @~50-60% of 1RM back squat (may add 10 lbs if you performed these last Monday)
Conditioning
1) 1-Minute Max: Parallete Jump-Overs (AMRAP – Reps)
Rx standards:
-Both feet must pass over parallete and touch ground together.
2) Metcon (Time)
4 Rounds for Time (15 MIN CAP):
200m Run
15 Thrusters (95/65)
Heavy Sled Push 1st to 3rd poles