Workout:
Back squat
3 x 5 @50-65%
3 reps @70%
3 reps @80%
3 + reps @90%
Metcon:
3 Min Amrap:
400 Meter Run
Max Reps of Single-Arm Dumbbell Thrusters
(hold two dumbbells in the front-rack position and alternate punching one arm overhead)
Rest 2 minutes, and repeat for a total of 3 rounds.