STRENGTH-BACK SQUAT

Warm up Sets:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Working Sets:
3 Reps @ 70%
3 Reps @ 80%
3+ Reps @ 90%

WOD

21-15-9
Kettlebell Swings (70/55)(55/35)
Burpees

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3 Rounds For Time:
400m Run/Row/Ski
21 Burpees

PUREFIT

Strength: 6-5-4-3-2-1 : Goblet Squat-building weight

15-12-9
KBS
Burpees/Up Downs

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3 Rounds for Time:
400m Run/Row/ski
18 Plate Ground to Overhead