Strength

15 minutes to 3RM Tempo HBBS (3 seconds down, 3 seconds in bottom, explode up, 3 seconds at top)

-then-

2x3 @ 90% of above (still tempo reps)

  

WOD

In 2 minutes

15 Thrusters 95/65#

ME row for cals

-rest 2 minutes-

In 3 minutes

20 Thrusters 95//65#

ME row for cals

-rest 3 minutes

In 4 minutes

Row 500m

ME Thrusters 95/65#

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