Weightlifting
Three sets of:
Back Squat (8-10 reps @ 3011)
Rest 2 Minutes
Weighted Pull-ups (2-3 reps)
Rest 2 minutes
Metcon (AMRAP – Rounds and Reps)
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Thrusters (95/65 lbs)
10 Pull-Ups
10 Thrusters (95/65 lbs)
10 Pull-Ups