WARM-UP:

400m Run

Fence drills

X2:
10 Air squats
5 Inch worms
10 Lunge to instep

WOD:

12 Minutes to find a 1 rep max FSQ

THEN

5 minutes to preform 2 ME sets
1 Set @ 75%
1 Set @ 70%

SKILL:

3 Rounds

15 Thrusters (95/65)
12 Burpees over the bar