Strength
Back Squat – 3×10
—Start @ 70% & work up to a heavy 10RM
Conditioning
4 Rounds For Time
10 Thrusters 135/95lb
15 SDLHP 70/53lb KB
Run 400m
Midline – 4×12 GHD Sit-ups (Tempo)
WOD Notes: Thruster weight should be moderately heavy, which you should be able to get all 10 reps unbroken each round, but the last round should challenge you.
