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Part 1 - Front Squat
Heavy Single
Part 2 - For Time:
18 Banded Strict pull ups/Ring Rows/Inverted Rows/DB Bent over Row
42 Double Unders/63 Single Skips
18 Thrusters
15 Banded Strict pull ups/Ring Rows/Inverted Rows/DB Bent over Row
36 Double Unders/54 Single Skips
15 Thrusters
12 Banded Strict pull ups/Ring Rows/Inverted Rows/DB Bent over Row
30 Double Unders/45 Single Skips
12 Thrusters
6 Rounds 8 Staggered Stance Deadlift, Right foot forward 8 Staggered Stance Deadlift, Left foot forward 8 Reverse Farmer Lunge, Right leg 8 Reverse Farmer Lunge, Left leg
AMRAP 4 21 Calorie Row 21 Burpees 21 Banded Strict pull up/ring row/inverted row Rest 4 minutes AMRAP 4 15 Calorie Row 15 Burpees 15 Toes to Bar/hanging knee raise/v-ups/lying leg raise Rest 4 minutes
Part 1 Thruster Build to a Heavy 5 Part 2 AMRAP 15: 21 AbMat Sit-ups 15 Push-ups 9 Thrusters (95/65)