Weightlifting

Back Squat 

* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.

Metcon

“Nitrous” (Time)For time:
1000 Meter Row
50 Thrusters (95/65 lbs)