Strength: Back Squats
Every :90 x5 sets (7:30 minutes total)
Set 1: 3 @60%
Set 2: 3 @70%
Set 3: 3 @75%
Set 4: 3 @80%
Set 5: 3 @85%
straight in to
Every 2:00 x5 sets (10:00 minutes total)
Set 6: 3 @87%
Set 7: 2-3 @90%
Set 8-10: 1-2+ @95%
*Sets 1-5 are warmup sets; the final 5 sets are your working sets.
Metcon:
4 Minute AMRAP
4 Push Press (rx: 75/55 | rx+: 95/65)
8 Alt Pistols
rest 1:30
4 Minute AMRAP
4 Alt Pistols
8 Push Press (rx: 75/55 | rx+: 95/65)