Thursday
Strength
Back Squat
8,3,8,3,8,3
20 Minutes Maximum. Start your 8's with 70-75% of 1RM, and the 3's with 80-85% of 1RM. Build by 5-15lbs on each successful wave.
Accessory
Bulgarian Split Squat
3 x 10
Conditioning
9 Minute AMRAP
10 Calorie Row/ 8 Calorie Bike
8 Thrusters
Level 3- 95/65
Level 2- 75/55
Level 1- At least 4 rounds of unbroken thrusters, But also a weight that lets you push hard on the bike.