WOD:

Every 3:00 for 15:00

40 Double Unders *60 Singles

10 Deadlift 205/145 *185/125lbs

20 Box Step Ups 24/20″ 50/35 *Alternating DB Lunges

FINISHER:

#Open WOD 15.5

27-21-15-9 Calorie Row *Scale 75/55lbs

Thrusters 95/65 [75/55]

10 Min Cap

STRENGTH (Optional):

#Weighted Strict Pull Ups

EMOM 15 1, 2, or 3 reps

The strength work will look very different from athlete to athlete. Some might be doing just strict pull ups or horizontal ring rows. More advance athletes should add a DB between the legs and complete quality pull up reps.