Omega

Back Squats
5×7 at 80% of your 1 rep max
Volume squatting

WOD
Get as far as possible
EMOM
1st – 3 Thrusters 45/30
2nd – 3 OHS 45/30
3rd – 6 Thrusters
4th – 6 OHS
5th – 9 Thruster
6th – 9 OHS
7th – 12 Thrusters
8th – 12 OHS
9th – 15 Thrusters
10th – 15 OHS
11th – 18 Thrusters
12th – 18 OHS