Tuesday

Strength

A. Thruster 
Build up to today's heavy TRIPLE.
[Take it from the rack]

F: 5x Front Squat + 5x Push Press [all FS, then all PP] 

Conditioning

B. 15 min Alternating EMOM
Start at worst station - Rotate through.

  1. 10/8x Airbike @high effort

  2. 10-12x Thruster

  3. 10-12x CtB Pull Ups

F: 8/6x Cals + 2DB Thruster or light barbell + 8-10x Ring row or Kipping Pull Up
P: As Rx [95/65#]
S: 12/10x Cals + 115/75# Thruster + 12-15x CtB Pull Ups