Total 105 min
Skillwork: MU practice for 20 min
3 sets of: 4 OHS, 6 thruster, 8 T2B, 10 lunges

A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…
B.
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105% 85 x 85 x :(

C.
“Pilchuck”
6 rounds for time: > 4 rounds
10 Front Squats (225/155 lbs) = 70 > 57.5 kg
24 Kettlebell Swing (70/53 lbs)
14 Burpee Box Jump-Overs (24″/20″)

Results: 4.38, 6.30, 7.05, 6.45 = 24.59
Avg/max HR 172/190