Strength
a) Front Squat – 18 Min to find a heavy single or 5×5 @ 75-80%
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b as needed
Conditioning
5 RFT
10 Thrusters 115/75# (RX+ = 135/95#)
12 Bar Facing Burpees
1 Rope Climb 20ft
WOD Notes: Goal is 8-13 minutes. Thrusters should be unbroken, but challenging after round 1. You should be jumping over the bar if you’re capable (pretend there’s a million $ on the line). If you don’t want the million $ then step over. RC sub = Climb 12-15ft or 10 ring rows.
Assistance
a) Weighted Plank: 8 Sets: 45 Sec on / 45 Sec off
b) Face Pulls (rope pulley): 4×12 (pause each rep)