Strength
Front Squat – Work up to a heavy 1RM (95%+), then 3×3 @ 85%
Conditioning
3 Rounds For Time
5 Bear Complex 165/105#
2 Rope Climbs 20ft
WOD Notes: Time domain for this WOD is 6-10 minutes. BC is around 55-60% of your CnJ max. Scaling for RC are pulling sled with arms only for 2 laps or 12 Strict Pull-ups each round. 