For strength, alternate between back squats and toes-to-bar. Find a heavy weight that you can do for two reps on the squats and stay around that weight.
Setup for the metcon at one end of the gym. Get into groups of about 3 people where you will all use the same weight. (Although this isn’t a team workout, it will help logistics) The first person will do 10 thrusters and then a suicide sprint. They rest as the other 2 or 3 people go. These thrusters should be strung together, so pick an appropriate weight. ┬áRecord your slowest round.


4×2 back squats (heavy)
4×10 toes-to-bar


4 rounds:
10 UB thrusters, 95/65#
1 suicide sprint

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