Strength: Front Squat, 5×2, 2 Sec down, 1 Second Up, Work up to a heavy 2 reps, every 2 min.
WOD: For Time
21 Thrusters (105/75)
7 Rope Climbs
15 Thrusters (105/75)
5 Rope Climbs
9 Thrusters (105/75)
3 Rope Climbs
then
12-9-6-3
HSPU
Vertical Jumps
25 min cap
