Crossfit.com
For time:
75/50 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75/50 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75/50 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents
Option 2
Strength
1. Deadlift 3-3-3-3-3
2. 5X5 Bench Press – heavy but no misses, rest 2 plus minutes.
Conditioning
7 minute AMRAP of:
12 Pullups
12 Pistols
12 HR Pushups
Midline
1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 UB GHD Situps – rest 60 sec.
Option 3
Part A:
Front Squat t 1-1-1-1-1-1-1
Part B:
3 rounds
20 toes to bar
25 med ball Russian twists 20/16
30 Overhead medball sit-ups 20/16