05.19.2017 Back Squat & 20 Min AMRAP

STRENGTH/SKILL:Back Squat 65% x 5 75% x 5 85% x 5+ (base 1rm off 90% of 1rm)

METCON: For Time and Reps 20:00 AMRAP Run 400m Max Unbroken Thruster 95#/65# Max Unbroken Pull Ups

*Pursue this a lot like Girl WOD Nicole. The runs and work should be quick. You have two real options. Pace it all out so you can go big on sets, and less on rounds. Or, go more on rounds and less on sets. This is largely based on whether running is a strength or weakness. Because thrusters are everyone's weakness..