Squat-

Build your MAX of the day of Back squat.


Metcon-

10 Rounds for time-
Run 150 meters
3 Back squats @85% (of part 1)
10 Push ups


StrengthCon-

For Quality-
9-7-5-
Sqt clean & jerk 80/50kg
Bar Muscle ups

rest 2 minutes

9-7-5-
Sqt clean & jerk 60/40kg
C2B

rest 2 minutes

9-7-5-
Sqt clean & jerk 40/25kg
Strict pull ups