STRENGTH/SKILL

5 Rounds:
 
1. Back Squat
- Sets of 5 reps, build to tough set of 5; between 75-85% of 1RM
 
rest 30 sec

F: 6-8 reps; 21X1 tempo

P/S: build weight

2.  Weighted Pull Up

F: Chin Over Bar Hold [can be weighted]

P:  3 reps; Pronated Strict Chin over bar

S: 3 reps Pronated Strict Chest to Bar

rest 60 sec

WOD

"Hot2Touch"

4 sets AMRAP each station [12 min total]:
- 30 sec on/30 sec off, 4x each station

*score is total reps* 

1. Rope Climb

F: Rope Pulls from floor

P: Rope Climb w/legs

S: Legless Rope Climbs

2. Squat Clean Thruster

F: 2DB thruster or Wall Ball

P: 115-135#/75-95# [goal is to get them to Grace weight of 135/95]

S: 185/125#

3. Shuttle Run or Airbike Sprint

Set cones 10m apart; 1 pt every cone touch