1-24

Back squat
3 @ 70%
3 @ 80%
3+ @ 90%

For above percentages, use 90% of your max + 10 pounds

WOD
Competitor
2 rounds
20 toes to bar
30 thrusters 115/75
40 bar facing burpees

Fitness: 95/65

Lifestyle: knee raises, 75/55, 30 burpees