Strength:
Every 2:30 min for 15 minutes
Back Squat
#1: 5 reps @ 67%
#2: 3 reps @ 70%
#3: 2 reps @ 73%
#4: 5 reps @ 70%
#5: 3 reps @ 73%
#6: 2 reps @ 76%
WOD:
RX:
3 Rounds
15 S-DB Box Step Overs 50/35 24/20″
5 Ring Muscle Ups
2:00 Rest
3 Rounds
200m Run
10 Thrusters 135/95
14 Min Cap
Fitness:
3 Rounds
15 S-DB Box Step Overs 35/20 20″
5 Ring Dips
2:00 Rest
3 Rounds
200m Run
10 DB Thrusters 35/20s