STRENGTH
Squat Waves 3-2-1-3-2-1
Start at ~50% of 1RM
Second wave should be significantly heavier
Example
Set 1: 3 @ 135
Set 2: 2 @ 185
Set 3: 1 @ 225
Set 4: 3 @ 205
Set 5: 2 @ 245
Set 6: 1 @ 275 (~15-20lbs off of 1RM)

METCON
“Downtime” – 10 min AMRAP
5 Squat Clean Thruster (135, 95)
10 Burpee Pull Ups
Pull Up bar should be finger tips distance away
Will resemble a jumping pull up
Scale: Burpee (no pullup)

EXTRA CREDIT
Banded Pull Throughs x 100