1) Front Squat:
3 x 4 reps

All sets should be at 90% or above 3RM from Nov 11th. Attempt a 4RM with Nov 11th’s 3RM on final set.

2) For 20 min, every 2 minutes complete 6 thrusters (95/65) and max burpees in 45 secs.

Score is total burpees

Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run – (half) 4 x 1200 m rest 3 minutes
(Whole). 5 x 1200m
Tri – bike – mountain bike 10 miles