Weightlifting
Back squat
Set 1- 4 reps @ 75%-80%
Set 2- 3 reps @ 80%-85%
Set 3- 2 reps @ 85%-90%
Set 4- 1 rep @ 90%-95%
Set 5- Max Reps at 80%-85%
Deadlift
Increasing weight 8,6,4
DB row (3×8)
Seated DB row 3×8
Finisher
Metcon (Time)
Optional 750m Row If did not metcon this week