Part a);

Back Squat 3 x 5 ,

Same load across all 3 working sets. No more that 75% of 1RM (If new to CBD and do not have an established max weight, spend the time allotted to find and establish a “challenging 5” to base a progression off from).

Part b):

3 Rounds For Time of:

15 Thrusters (45kg, 32.5kg)

12 Burpees

*12 Minute Time Cap*

Post times and Back Squat loads to comments.

The three stages of the WOD aftermath. Can you name them??