01 04 19

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