Monday 11/10

Strength 
A1. Back squat @30x1 6-8 reps x 3 sets 
A2. Scap pull up with 3 sec hold at top x 5 reps x 3 sets 
A3. 1 minute dbu practice x3 sets 

Wod 
10 minutes on clock 
1 k row 
Remaining time amrap 
20 wall balls 
15 abmat sit ups 
10 burpees 

Performance 
Strength
A1. Back squat (every 2 minutes for 10 minutes) 
Set 1= 6 reps @65% 
Set 2= 4 reps @75% 
Set 3= 2 reps @80% 
Set 4= 2 reps @ 85%
Set 5= 1 rep @ 90% 

B. amrap back squats @80%, controlled breathing and pace throughout... As soon as you break for more than 2 breathes at top your set is done 

Wod 
For time: 
45 pull ups 
45 thrusters @95/65#