Thursday
Skill/Strength
Frontsquat
4 sets with 5 reps at 70%
Rest 2 min between sets
Then warm up shoulder
Metcon
Fran
21-15-9
Thrusters 43/30kg
Pullups
Rest 10 min, then
9-6-3
Thrusters 50/35kg
Burpee, lateral
*This is an all-out effort on both, go for broke, set a new PR in Fran, then destroy the last one.
L1: 60/43kg on the last one
L2: RX
L3: 30/20kg, jumping chest to bar OR regular 15-12-9 reps OR 12-9-6 reps
L4: 20/15, ring row