05/24/2021

For Reps:
3 Rounds
30 HSPU
20 Pull Ups
7/5/4 Clean and Jerk @ 185/125
+
with Time remaining in cap Max Reps Thrusters @ 185/125

WOD Time Cap = 12 min
Cap for Max Reps Thruster = 20

Scaling for HSPU = DB Push Press or Hand Release Push Ups
Scale for weight = as needed but heavy
Scale for C2B = Pull Ups, Jumping Pull Ups, Ring Rows

Rx+ weight = 205/145
Rx+ for Pull Ups = C2B

Strength:
Primary: Front Squat
4×4; all heavy

Secondary:
4 Rounds x
3 Clean Pull + 5 Hang Shrug
5 Tall Box Jumps for Height
rest as needed

Tertiary:
4x
20 Alt Front Rack Reverse Lunge
rest 1 min

4x
12/12 DB Box Step Up
slightly tall box

4x
15 GHD Back Ext or RDL (light)
20 Knees Banded Air Squats

Conditioning:
Primary: Sled Push
6 x 100m Sled Push (4/3 plates)
– go as far as you can unbroken
– rest 1 min between sets

Secondary:
Every 3 min x 4
20/15 Cal Assault Bike
15 Burpees
– each round is a sprint on the bike AND the burpees

Tertiary:
Run 1 mile
5 Rounds x
– 5 Pull Ups
– 10 Push Ups
– 15 Air Squats
Run 1 mile