Strength
Bench Press – 5×5 @ 80%+
—You should be near a 5RM by the 3rd set
Conditioning
For Time
21 Thrusters 115/75lb
21 Burpee Pull-ups
200m Run
15 Thrusters
15 Burpee C2B Pull-ups
400m Run
9 Thrusters
9 Burpee Muscle-Ups (Rings)
800m Run
WOD Notes: You may substitute rowing instead of running (will be the same distance). Thrusters must be unbroken every round! Choose a weight to where that will be possible without getting too heavy towards the end. Scaling for burpee MU are burpee C2b pull-ups or regular pull-ups. Choose a bar that is a few inches above your reach!
