Lift: 10 min to establish 4rm thruster
5-10# more than last week
Wod: 5rft
7 burpee box jump overs
5 Deadlift @315/215 275/155 225/155
15 Dumbell squats 50/35 (kettle bell option)
Rest 90 sec
Rest 5 min
Tabata assault bike/erg/skerg
Lift: 10 min to establish 4rm thruster
5-10# more than last week
Wod: 5rft
7 burpee box jump overs
5 Deadlift @315/215 275/155 225/155
15 Dumbell squats 50/35 (kettle bell option)
Rest 90 sec
Rest 5 min
Tabata assault bike/erg/skerg