Monday
0:00-12:00 Build to Heavy PAUSE Front Squat + FULL SPEED Front Squat by Feel.
12:00-22:00 5x5 Back Squat at 72% . Perform sets E2MOM
MetCon
10 minutes to GTBO with Dumbbells 50/35 lbs
0:00-1:30 - 21 Thrusters + Max Effort Lateral Burpees Over DBs
1:30-3:00 - Rest
3:00-4:15 - 15 Thrusters + ME Burpees
4:15-5:30 - Rest
5:30-6:30 - 9 Thrusters + ME Burpees
6:30-7:30 - Rest
7:30-8:15 - 6 Thrusters + ME Burpees
8:15-9:00 - Rest
9:00-9:30 - 3 Thrusters + ME Burpees
9:30-10:00 - Catch your breath and be proud of yourself.