Warm up-

Row 1000m- nice and easy.

grab an empty bar and and do at least 3×10 back squats

Strength-
Back Squat-
Slowly work up to a heavy set of 3 and if you are feeling good go for your 1 rep max
Reps might look something like this
3 sets of 10 empty bar-
5 at 50 percent
5 at 60 percent
3 at 70 percent
Keep adding weight slowly for reps of 3…
Then try a 1 rep max if you want. WAIT FOR SPOTTERS!!!

Wod-
6 minute Amrap
9 thrusters
9 burpees over the bar

Rest 3 minutes

6 minute Amrap
9 thrusters
9 burpees over the bar