1. Back squat
5 sets of 3@88%(after each set of squats you will do 10 banded pull aparts)
If you feel good go up in weight on the last two sets
2. 30-20-10

Make sure you don’t butcher the push-ups just to go faster. Keep your knees off the floor. Use a plate to scale the push-ups if you need to.

weight choices:
thrusters – 75/55, 65/45, 55/35