Strength
Back Squat – 5×5 @ 80%
—You must do one set every 3 minutes. So set 5 will start at the 12 min mark.
Conditioning
10 Min AMRAP
7 Thrusters 155/105#
1 Rope Climb 20ft
50 Double Unders
WOD Notes: TD = 4-6 rounds. Thrusters should be heavier than normal, but you should be able to go unbroken for most of the rounds. RC scale = 3 up/downs. DU scale = 20-25 DU or 80 singles.