STRENGTH

BACK SQUAT

5 REP @65%, 5 REP @75%, 5+ REP @85%

REST 2/3 MIN BETWEEN SETS

METCON

EVERY 4:00 x 3 SET

RX:

60 DOUBLE UNDERS

20 THRUSTER 40/30Kg

10 BURPEES

INTERMEDIATE:

100 SINGLE UNDERS

20 THRUSTER 35/25Kg

10 BURPEES

BEGINNER:

60 SINGLE UNDERS

20 THRUSTER by feel

10 BURPEES