A) Strength: Back Squat 3, 3, 3, 3, 3 take 5 sets to build to your heaviest set of 3 (finding a 3 rm) or. . . *
* If less than 3 months lifting experience continue with 3 x 5, adding 5# per week or as able
B) Metcon:
6 thrusters 155#/110#
6 strict chin ups**
12 Russian swings 70#/53#
6 RFT*
*Perform each exercise unbroken, for each time you break 10 burpee penalty to be performed at the end
**scale for chins is kipping or Rogue bars or ring rows
**Goal is to FINISH, scale thruster weight accordingly
16 min cap
Score: heaviest 3, time/rds + reps
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