Friday – October 23rd

Yeah buddy!

Weightlifting:
7 superset rounds on a 3 minute clock:
3 back squat (start at 70% and increase to a 3RM)
3 wide grip pullup negative

MetCon:
3 rounds for time, on a Tabata clock: *10 minute cap
20/16 cal ski or bike
10 power clean 115/80#
5 thruster