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.