Thursdays have now been changed to Deadliftday!

Strength

Deadlifts 65%x5/75%x5/85% for max reps

Metcon

14 min OTM

Even min - Performance - Snatch + Hang snatch + Plus OH squat (building in weight)

                  Fitness - Clean + Hang Clean + Front squat (build in weight, squat it if you got it)

Odd min - Work on a goat, reps based on difficulty of movement 3-10

               eg - Strict pull up, Handstand push ups, Handstand holds, Muscle up, Bar Muscle up,

                     Double unders, Pistols.