3x (:30 Squat Hold,
12 Broad Jumps, 4-6 Strict Pull Ups w/ :01 pause at top)
A. BS: Find a new 5RM
B. 6RFT:
15 DB Thrusters (50/35)
1-2 LLRC or 3 Rope Climbs*
Rest :90
(All sets should be unbroken)
*If scaling – perform 2 LLRC per round for first 3-4 rds, then 1 per round for last 2-3.
*Sub 3 Chinups per RC
L45: A, B(4 rds)
Extra
C. Max distance: [3] Bike x 6; Rest 2:00
D. Back Rack Single Leg Split Squats: 6×10 (3 sets/side)
DB Bench Press: 5 Max sets: 70/50, Rest 1:30
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