STRENGTH/SKILL
A. Build to a tough set of 3 reps Front squat
F: Build to a tough set of 10 rep Goblet Squat [DB or KB] 30x1 tempo
P/S: go for a tough set of 3
WOD
B. "Quarter Gone Bad"
5 Rounds For Total Reps in 15 minutes
15 seconds Thrusters (95/65#)
45 seconds Rest
15 seconds Strict Pull-Up 45 seconds Rest
15 seconds Burpees
45 seconds Rest - go back to Thruster
F: 2DB Thruster + Ring Row
P: as rx; Strict Pull Up + 95/65#
S: 135/95# + weighted pull up (50/30 lb)
