Strength
Front Squat – 6×2
—Start @ 80% & work up to a heavy 2RM
Conditioning
3 Rounds For Total Reps (1 min per movement)
Rope Climbs 15′
HSPU
Tire Flips
Air Dyne (calories)
—Rest 1 minute after Air Dyne each round
WOD Notes: There is no rest between movements, so each round is a 4 min running clock (transition fast to each movement especially air dyne). Score is total reps for each movement, so do your best to add up reps for each movement. Scaling for rope climbs are up/downs. Scaling for HSPU are push presses with 65% of 1RM. You may partner up for tire flips as well. Air Dyne should be fast each round, since you have 1 minute of rest following it.