Strength: 1×5 warmup, 1×3 @80%, 1×3@85%, 1×3@90% of 1rm back squat (R,B,W)
WOD:
(R)
10 min AMRAP
5 bar muscle ups
10 thrusters (135/95)
(B)
10 min AMRAP
7CTB pullups/9 pullups
10 thrusters (135/115/95/75/65/55)
10 min AMRAP
7 ring rows
10 thrusters (65/55/45/35)
Indycrossfit 