Strength
Back Squat – 6×3 @ 85-90%
Conditioning
For Time
21 Thrusters 135/95#
12 Ring Muscle-ups
15 Thrusters
9 Ring Muscle-ups
9 Thrusters
6 Ring Muscle-ups
6 Thrusters
3 Ring Muscle-ups
3 Thrusters
1 Ring Muscle-up
WOD Notes: TD = 9-16 minutes. Sub GI Janes (15/12/9/6/3 by round) or you may scale number of reps for MU. Thrusters should be heavier than the normal open weights 95/65#. Should be able to do each round in 2 sets or less.
