Strength 

Front squats  

6x3 building to a moderate 3

WOD 

3 min Amrap 

3 thrusters 115/75

3 box jumps 24/20

rest 1 min

6 min Amrap  

6 thrusters 95/65

6 box jumps 24/20

rest 2 min

9 min Amrap  

9 thrusters 75/55

9 box jumps 24/20

 

HW 

3 rounds 

5 toes to ring +3 muscle ups  

7 dumbbell overhead squats each arm 50/35 

 

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