STRENGTH

Every 2 mins 30 sec – Front squat

3-3-AMRAP (min 3 reps)

@ 72%, 77%, 82% 

CONDITIONING

For Time:

120 Double Unders

10 Regional Lunges 22.5/15kg

24 Alt DB Thrusters 22.5/15kg

10 Regional Lunges

24 Alt Thrusters

10 Regional Lunges

120 Double Unders

*Regional Lunge – One DB Held over head arm locked out, one DB held in the front rack position with hand on the DB handle

*Alt Thruster – One DB in each hand in the front rack position. Squat with both DBs in the FR position and Press one DB overhead while the other rests in the front rack. Alt for 24 reps total!

*16 min time cap