A. Barbell Thruster 5 x 1-4
Within 10 minutes:
Barbell Thruster
– 5 sets of 1-4 reps
Rest as needed
B. Front Squat 7 x 1
Within 18 minutes:
Front Squat
– 7 sets of 1 rep
Rest as needed
C. For Time: Barbell Thrusters and Double-Unders
For Time:
– 10 Barbell Thrusters @ 55/135 lbs
– 50 Double-Unders
– 8 Barbell Thrusters @ 55/135 lbs
– 40 Double-Unders
– 6 Barbell Thrusters @ 55/135 lbs
– 30 Double-Unders
– 4 Barbell Thrusters @ 55/135 lbs
– 20 Double-Unders
– 2 Barbell Thrusters @ 55/135 lbs
– 10 Double-Unders
D. Assault Bike for 4 minutes
For Distance:
– Assault Bike for 4 minutes
E. Row for 4 minutes
For Distance:
– Row for 4 minutes