Focus: 

Front Squat

5x3

Set 1: 65%

Set 2: 70%

Set 3: 75%

Set 4: 75%

Set 5: drop set 60% max rep

 

WOD: 

For Time:

21-15-9

Thrusters 95/65

Bar facing Burpees

Accessory

Sled Push x3 

Load weight to sprint speed

Rest 1:1