Weightlifting
Back Squat (3×5 w/ 2 sec pause; 3×5 @ 75% ; 1×15 @55%)
Build up to 75% in your first 3 working sets. If you dont have a 75%, you should choose a weight where you could perform at least 8 unbroken reps. The final 15 reps are light and unbroken.
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
1 suicide run
20 plate ground to overhead (45/25)
2 Wall walks
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