Thursday - Stations

Group warm up
Line drills
Empty bar warm up

Strength
5x5 back squat @70%

Metcon
"Stations" - 2 min rest between stations, athletes can start at different stations.

Station 1
4 min Amrap
12 tire hits
6 sprints (2nd fire line and back =2)

Station 2
4 min Amrap
12 floor sweepers 75/55
6 Hang snatches

Station 3
4 min Amrap
12 single arm snatches
6 Turkish Situps

Station 4
4 min Amrap
12 ground to bar touches
6 pullups