Strength
Back Squat – Work up to a 1RM, then 3×5 @ 85%+
Conditioning
15-12-9-6-3
Thrusters 135/95lb
Burpee Box Jumps 24/20″
***1 Rope Climb 20ft after each round
WOD Notes: Scaling for RC are 15ft, 1 lap sled pull with arms only, or 3 up/downs. Thruster weight should be moderately heavy to where you can do each round unbroken but should be heavy.
