| Lower Strength (25:00) | |
| Thruster: (12:00) | |
| *Taking your 5RM from last week, perform: | |
| 10 @ 65% of that 5RM — 8 @ 70% of that 5RM — 6 @ 75% of that 5RM | |
| — IF YOU DID NOT DO 5RM LAST WEEK, FIND A 5RM THIS WEEK | |
| — | |
| Straight Into… Front Squat (from rack) (13:00) | |
| 6 @ 60% — 6 @ 65% — Max Reps @ 70% , but stop at 12 reps if you get there — (If percentages are unknown, build in 3×6 with RIR 2-3) | |
| METCON: (15:00) | |
| 3 Rounds: | |
| 30/24 Cal Row | |
| 12 Front Rack Step Back Lunge (RX: @ 30% of Front Squat 1RM) (6 ea leg) | |
| 6 Bar Facing Burpees (ADV: 10 Bar Facing Burpees) | |
| OPTIONAL WORK: | |
| Dumbbell Strict Press 5, 6, 8, 8 (as heavy as possible) | |
| For Time: | |
| 40 Pistols (20 ea leg) |
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