Warm-up

• 3:00 Run –then–
• 2 Rounds
  • 10 Goblet Squats (light Kb or DB)
  • 10 Strict Press (same kb or DB)
  • 10 Kip Swings
  • 5 Inverted Rows

Strength

• Front Squat 3×2 at 80% 1RM
• Rest as needed between sets.

METCON

• 10 rounds for time of:
  • 10 Pull-ups
  • 7 Thrusters, 95/65 lbs

Focus on quick transitions, pull up volume and efficiency in the kip! Scaling Options: Use a weight that is light and that you can hold unbroken for the Thrusters. If 10 Pull Ups is a lot then get 3-5 pull ups kipping with smooth technique and then finish up the rest with inverted rows. Otherwise sub 10 inverted rows!