0013

Strength 

back squat
5×5@60%
3×3@65%
then:
OH squat
5×5@60%

MetCon

200 m run
10 OH squats 135/95
5 rounds

Hero Wod

ABATTE
1 mile run
21 clean and jerks @155/105
800 m run
21 clean and jerks
1 mile run
45 minute time cap