(Competition / Lactate Threshold 8-12 min)
Warm-up (15 min)
SOD
Back Squat – 1×5 w/ 2 sec pause at bottom > 2×5^ and 3×2^ and Tubing Back flies 3×15 (20 min)
WOD
Complete as many rounds and reps as possible in 9 minutes of:
20 Thrusters (95/65)
20 Pullups
20 Burpee Over Barbell
