1. DL-5×5 @ 81%

2. Workout of the Day (WOD)

A. Back Squat
On the Minute x 12 (3 Rounds)
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest

B. For Time
12-9-6
Single Arm DB Thruster (50/35) [Reps are PER ARM]
15-12-9
Strict Chin Ups

FIT CAMP:
800M ROW
30 STEPS WALKING LUNGE
20 BURPEES
10 SQUATS JUMPS
600M ROW
30 SQUATS JUMPS
20 STEPS WALKING LUNGE
10 BURPEES
400M ROW
30 BURPEES
20 SQUATS JUMPS
10 STEPS WALKING LUNGE

FIT & 50!

800M ROW
30 FRONT SQUATS 55LB BAR
20 PP 55LB BAR
10 PUSHUPS
600M ROW
30 PUSHUPS
20 FRONT SQUATS 55LB BAR
10 PP
400M ROW
30 PP
20 PUSHUPS
10 FRONT SQUATS