20 Rep Max

Warm-up
Jump rope
60 secs on
30 secs off
60 secs on
30 secs off
90 secs on



Work on stretching the lower back and hamstrings.

Strength
Back Squat
20 rep max

NOTE: You are going to try and find the heaviest weight that you can do 20 reps of.  This is very difficult because if you go to light and try again at a heavier weight you can smoke your legs and not find  a true 20 rep.  My advice is do a few light warm up sets.  It it feels heavy at rep 5 than it is definitely to heavy.  If you get to rep 10 and you're not eve trying it's to light.

This will be very difficult mentally.  Reps 15-20 will be hard but dont put the bar down.  Keep your form and power through it.


WOD
21-15-9 reps of;
Thrusters @ 95/65#  (scale the weight as needed)
Burpees


Recovery
The shoulders are going to be pretty fried so take the time to stretch them.  i.e. use the bands.