Warm up
400 m run
Group dynamic stretch - coaches choice
Strength
Back Squats (25 Minutes)
2 x 5 @ 75% of 1RM
1 x 5+ @ 75% of 1RM
Metcon
For Time:
21 Dumbbell Thrusters (50/35#)
5 Rope Climbs
15 Dumbbell Thrusters (50/35#)
3 Rope Climbs
9 Dumbbell Thrusters (50/35#)
1 Rope Climb