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Lift: Back Squat
Beginner: 3x5, 5-10 pounds heavier than last time
Intermediate: 5@75%, 3@85%, 1+@95% of 1 rep max
*1 set every 3 minutes
WOD:
For time:
Thruster, 30 reps
Rope climb, 3 ascents
Thruster, 20 reps
Rope climb, 2 ascents
Thruster, 10 reps
Rope climb, 1 ascents
Level 1: Choose your thruster weight, modified rope climb
Level 2: 75/55 pound thrusters
Level 3: 95/65 pound thrusters
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