11.6.2020

Strength: 
1) Back Squat:
3-5 sets x 5 reps within 90% of 5 RM on Monday

2) Push jerk:
3-5 sets x 5 reps within 90% of 5 RM on Monday

3) Bench press: 
Work up to a 5 RM.
Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

Metcon: 
(Courtesy CF main site)
AMRAP 10 minutes of: 
5 thrusters 43/30kg
5 chest to bar pull ups
10 thrusters 43/30kg
10 chest to bar pull ups
15 thrusters 43/30kg
15 chest to bar pull ups
Add 5 reps to each exercise every round.