Strength
Front Squat – Work up to 95% of 1RM, then do 3×6 @ 75%+
Conditioning
For Time
5 Thrusters 155/105#
30 Double Unders
1 Rope Climb 20ft
10 Thrusters 155/105#
30 Double Unders
1 Rope Climb 20ft
15 Thrusters 115/75#
30 Double Unders
1 Rope Climb 20ft
20 Thrusters 95/65#
30 Double Unders
1 Rope Climb 20ft
WOD Notes: Set up 3 different weights to where you can transition quickly between each round. The goal is to try and do all the thrusters unbroken each round, so pick weights to where its challenging but possible. The round of 5 & 10 is the same weight. Scaling for DU are 75 singles. Scaling for RC are 6 Strict Pull-ups.
