Tuesday the 8th of October.

Strength : Front Squat

6 @60%

6 @70%

5 @75%

4 @80%

3 @85%

3 @85-90%

Every 3 mins

Conditioning : EMOTM x 16 mins

1st min 40 Double unders / 40 secs Single unders

2nd min 8/7/6/5 Thrusters 60/40kg

3rd min 12 TTB

4th min 12/9 Cal Echo

*Thruster reps reduce by 1 rep each round