WOD:

3x AMRAP 3 / 2:00 Rest

Climb the Ladder

2 Toes to Bar

2 Thrusters (95/65) [75/55] Rx+115/75lbs

4/4, 6/6, etc…

Start over each AMRAP

STRENGTH:

#Thruster

In 8:00 establish a heavy single then “Death By” @ 70% (of single), starting at the 9:00

*Death By Thrusters” is 1 Thruster the 1st min, 2 the 2nd, 3 the 3rd, until you can no longer complete the reps in that time frame.

FINISHER:

Every 3:00 for 18:00

400m Run

*Try for negative splits

*Competitor/Open Gym – Every 3:00 for 24:00

BODYBUILDING:

Strict Pullups 6 sets: 8-5-5-3-3-1 reps

Lat Pulldowns Lat Pulldowns 4 sets of 10

Bent Over Barbell Rows 4 sets of 10

Ring Fallouts Ring Fallouts 3 sets of 10

Standing Tricep Extension w/ band 3 sets of 10

Double DB Skull Crushers 3 sets of 10