Warmup: ROM, sit in deep squat for 1 min. 15 butt to ball squats
Strength: Back Squat
Start @ 45% and work up to a new 1 Rep Max. Make sure to go below parallel.
WOD: 10 min AMRAP
8 Thrusters (95/65#)
Cooldown: focus on IT bands, hamstrings and glutes on roller