WOD
1) 3 RFT
5 Squat cleans Rx1 225/155, Rx2 185/125, Rx3 155/105
Run 400m
GHDSU Rx1 25, Rx2 20, Rx3 15
2) Backsquat
2 x 5 same weight 75% 1RM
2 x 4 80%
2 x 3 90%
3) 4 RFT
Echo 15/12 cals
Burpees Rx1 7, Rx2 5, Rx3 3
20 jumping lunges
Burpees Rx1 7, Rx2 5, Rx3 3