Strength
Overhead Squat – 15 Min to find a new 1RM, then do 1 set max reps @ bodyweight or 70%
Conditioning
For Time
50 Front Rack Lunges 135/95#
1000m Row
30 Thrusters 135/95#
WOD Notes: TD = 10-15 minutes. Use same weight for lunges & thrusters. You should be able to do lunges in 2-4 sets. Thrusters should be completed in no more than 4 minutes