Strength
Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat, work to a 3RM with a five second pause at bottom during the first rep only. Then two drop sets at 90% with no pauses.
Conditioning
100 Burpees for time.
EMOM including the first complete 3 thrusters (95/65)
Compare to 2014.12.17