Strength
Shoulder Press 1×5 (75%), 1×3 (80%), 5×1 (Find 1RM), 1×5 (Tempo- 3 sec count up & down)
Conditioning
6 Rounds For Time
8 Front Squat 115/75lb
8 Push Press 115/75lb
8 Front Rack Walking Lunges 115/75lb
1 Rope Climb 20′
Midline
3x ME L-Sit hold, GHD Hold, Weighted Plank
WOD Notes: Barbell weight for this WOD should be 35-40% of your 1RM Front Squat. Scaling for the rope climbs are 4 up/downs or 10 burpees each round. The time domain for this WOD should be anywhere from 9-15 minutes depending on your ability level. The goal is to complete all 24 reps of the BB movements unbroken each round.
Jen doing walking lunges
Liz with front squats!
Nicole doing 20′ rope climb