STRENGTH
Front Squat
For Time
7×4 @ 80%
*More Options:
Use lesser percentages if necessary
CONDITIONING
Every 5 Minutes for 20 Minutes
20 Thrusters 40/30
15 Lateral Burpee Box Jump Overs
Row for Distance in remaining time
No Rest
*More Options:
Less weight on Thrusters
Less Reps on Burpee Box Jump Overs
EXTRA
4 Rounds
200m run
30” hanging from the bar with 1 pull up every 5 seconds
Rest 2:00
