Monday

A.

8 sets:

front squat 

set 1 – 5 reps at 50%

set 2 – 5 reps at 60%

set 3 – 3 reps at 70%

set 4 – 3 reps at 70-75%

set 5 – 2 reps @ 85%

set 6 – 1 rep @ 90%

set 7 – 1 rep @ 95%

set 8 – max reps @ 85%

B.

14 min amrap:

alternate rounds with a partner

3-6-9-12-15-18-21…and so on up the ladder

thrusters (95/65)

CTB pull-ups

partner 1: 3 thrusters + 3 CTB

partner 2: 3 thrusters + 3 CTB

P1: 6 thrusters + 6 CTB

P2: 6 thrusters + 6 CTB

P1: 9 thrusters + 9 CTB

P2: 9 thrusters + 9 CTB

…and so on up the ladder