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)