WOD:

1) Tempo Back Squats: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Tempo is 4 seconds down 1 second up. Build as heavy as possible.

2) Thrusters: 5 reps Every 2:00 for 10 sets

Warm-up as needed. Start around 60% of your 1RM Thruster. Build as heavy as deemed fit.

3) 30 minute EMOTM:

Movement 1 – 10-20 Calories Assault Bike

Movement 2 – 1-10 Chest-to-bar Pull-ups

Movement 3 – 5 Cycled Push Jerk

Pick reps you can maintain for Assault Bike and Chest-to-bar. For the Push Jerk start at a moderate weight and climb, only work as heavy as you can cycle.

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible.

5) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between sets.

7) Reverse Hyper: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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