April 30, 2026 Friday 5-1-26 Strength - back squat 6-4-2-2 Strength - strict overhead press 6-4-2-2 Wod - for time 15-12-9-6-3 Single db thruster 50/35 - 40m shuttle run and 10 ring rows after each set Thruster is performed holding 1 db with both hands