Strength
Back Squat – 5×3 (5 sec pause in bottom) @ 75%
Conditioning
4 Rounds For Time
5 Burpee Ring Muscle-Ups (sub: 10 GI Janes)
14 single arm DB thrusters 60/40# – 7R/7L
Run 400m
Midline
Tabata Hollow Rock Hold
WOD Notes: TD = 12-18 minutes. For the GI Janes, try to jump right from the burpee into the pull-up without the swing & kip. We will be doing pull-ups tomorrow. For the thrusters, you must do 7 with the right arm before moving on to 7 with the left.