Strength
Back Squat – Work up to heavy single (95%), then do 3×5 tempo @ 75% (5 sec count down/explode up)
Conditioning
For Time
20 Thrusters 155/105#
3 Rope Climbs 20ft
400m Sled Drag 100/60#
3 Rope Climbs 20ft
20 Thrusters 155/105#
Midline
3xME Weighted Plank (heavy) – should get 45-60 sec each set
WOD Notes: TD = 13-18 minutes. Thruster weight is about 60% of 1RM. You should have to break these up into a few sets especially the 2nd time through. RC scale each rd = 1 Lap Sled Pull with arms + 7 Strict Pull-ups + 10 cal ski erg.
***Happy Birthday to my Mom, Bonnie Boyles! 