Strength
Back Squat – 5×5 (5 sec tempo) @ 70-80%
—One set every 3 minutes
Conditioning (15 min cap)
Buy In: 50/40 Cal Row
5 Rounds
10 DB Thrusters 50/35#
2 Rope Climbs (1 Legless 15ft + 1 w/Legs 15ft)
Buy Out: 50/40 Cal Row
WOD Notes: Thrusters should feel on the lighter side & should be unbroken each rd. RC Scale = both reps with legs to 15ft or 5 seated pulleys/rd.
Assistance
30 Sec Hollow Rock + 30 sec Hold – 5 sets
—rest 1 min between
