| Warmup 3 sets :20 goblet squat hold :15 bottom of lunge hold Then do 4-6 sets of warmup lifts up to your workout weight |
| Lift 5 sets of 5 Front rack stepup or back squat based off of last week All sets at 90% of your heaviest set last week Go on the 3:30 Start Then warmup thrusters and double unders |
| Workout 7:00 AMRAP 5 thrusters 135/95 50 double unders Rx+ 155/105 |
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