Strength:

1. Sumo Deadlift against a band:

8-10 sets working up to 1RM.  Rest 2-3:00.

2.  Thruster:

3 sets of 1 building to Metcon weight.

Metcon:

3 rounds for Time:

12 thrusters (135,95)

9 burpee box jumps (24,20)

8:00 Time Cap

 

Accessory Work for Anterior Chain:

Bulgarian Split Squat 3 x 6 ea.  Rest :45.