Thursday, July 6th

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Back Squat: 3 waves (6 sets) at: 3/1 at 63%/73%, rest 2 minutes 3/1 at 73%/83% rest 2 minutes 3/1 at 83%/90-93%

Back Squat waves – we’ll be hitting a set of 3 immediately followed by a weight jump and a single with no rest except the time it takes to add the weights. Following that wave, you’ll rest for 2 minutes before doing it again, starting at the weight of your last single. We should have 5-10 minutes to warm up as our waves should take us less than 6-7 minutes.

Ascending AMRAP 12: 1/2/3/4/5/6/ect… DB Deadlift 50/35 | 35/25 | 25/15 Burpee Pull Up | Burpee to target | Burpee DB Thruster 50/35 | 35/25 | 25/15

Ascending AMRAP, lower rep scheme should let us go unbroken until we get into the 10+ rounds.