| Lower Strength (25:00) | |
| Thruster: (12:00) | |
| *Taking your 5RM, perform: | |
| 10 @ 75% of that 5RM — 8 @ 80% of that 5RM — Max Reps *Up to 12 @ 85% of that 5RM | |
| *Rest as needed, warming up and building | |
| Straight Into… Front Squat (from rack) (13:00) | |
| 8 @ 70% — 6 @ 75% — 5 @ 80% | |
| METCON: (20:00) | |
| 3 Rounds: | |
| 100 Double Unders | |
| 75′ Double DB Walking Lunge | |
| 5 Wall Walk | |
| *Athlete choice on lunge weight | |
| OPTIONAL WORK: | |
| 3×2 Hang Snatch @ 75% | |
| 6x :10 Bike Sprint (1:00 Rest) |
