Skill
A. 3x200m Sprints, Rest 30 seconds between each set
B. 10 minute GOAT work

MetCon
“Coach Lauren K”
For time:
100 Thrusters (95/55)
5 burpees at the top of each minuteĀ 

Extra Work
A. Pendlay Row 3×5, HEAVY
B. Good Mornings 4×6, MEDIUM