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WOD:

1) Front Squat: 1-1-1-1-1-1-1

Warm-up as needed. Rest 90-120 seconds between your working sets. You should use this as an opportunity to establish a current 1RM Front Squat. Your 6 other working singles should be within 80% of your Max for the day.

2) 3 rounds AQAP:

3 Rope Climbs 15ft

6 Squat Clean Thrusters 185/123

200m Run

Sub for Rope Climb will be 5 Pull-ups per Rope Climb

Extra Work:

3) Muscle-ups: 5 x Max Reps

Rest 90 seconds between sets. If you can get over 10 reps for more than a set, add a weight vest. If you can’t get more than 3 in a set, do 10 minutes EMOTM.

4) Toes-to-bar: 60 for time

Keep track of time and total sets to complete.

5) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

6) Single Leg Hip Thrust: 3 x 15/side

Rest 90 seconds between sets. Add load as deemed fit.