Strength

Back Squat:

4X8 @ 80%, quick up and down with no pause every set, rest 90 sec

Guests: Complete 4 sets of 6 reps at the heaviest weight that you can work up to.

Conditioning

In teams of 2 complete:

400m Plate Run 45/25#
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Plate Run 45/25#
9 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
35 Thrusters 135/95#
400m Plate Run 45/25#

*Both team members must complete the run together. All other work is done with one partner working resting and one partner rest.

**Strict 20 minute time limit.