ATHLETE

A. 15-20 min to work up to a moderate set of 3 Back Squats

B. For time
15 Thrusters, 95/65
30 Calorie Row
60-90 Double Unders
30 Calorie Row
15 Thrusters, 95/65

COMPETITOR

A. Work up to a moderate set of 3 Back Squats: Should be about 6 sets, starting at 50% and going up steadily to no more than 85-90%

B. For time
15 Thrusters, 95/65
30 Calorie Row
90 Double Unders
30 Calorie Row
15 Thrusters, 95/65