Strength
a) Deadlift – 4×8 @ 65-70% (no touch n go)
b) Hollow Rocks – 4xME (try for minimum of 30 sec)
—Superset a/b every 4 minutes
Conditioning – 3 RFT (13 min cap)
| RX | INT | SC |
| 20 Thrusters 95/65# | 20 Thrusters 75/55# | 20 Thrusters 65/35# |
| 15 C2B Pull-ups | 15 Chin Over Bar PU | 15 Banded PU/Ring Rows |
| 25/20 Cal Row | 25/20 Cal Row | 25/20 Cal Row |
WOD Notes: Thrusters should feel light to where you can go unbroken almost every set! Each section should avg out to be 60 sec each (row will take a little longer) so you should be able to hold 4 minute rounds!
