STRENGTH/SKILL

A. 5 Sets for quality - build

A1. Front Squat; Build

F: 6 reps; 31x1 tempo; BB or DB

P/S: Build to daily tough triple/3 reps

pause 1 second in bottom each rep

A2. Strict HSPU/Strict Press: 20 seconds max reps

F: 2DB Seated Strict Press

P: Strict/Assisted

S: Strict HSPU/defecit

WOD

B. "30 Seconds to Mars"

4 sets: Rotate Through. 30 sec on/30 sec off; Score is total reps combined.

1. Pull Up

F: Chin over bar hold

P: CtB Pull Ups

S: Ring MU

2. Thruster

F: 2DB Thruster light

P: 95/65#

S: 135/95#

3. Row for Cal: All Groups