How we do

Skill: Lower body activation (No longer than 12-mins) 

Strength: Pause Front Squat Cycle **Spend lots of time here

Take 15-mins to find a Heavy Single Pause FS with 7sec @ Bottom/ 15sec @ Top Then,

3×3 @ 85% of what you found above… (1:06 for a full set x 3 times)

Metcon: Death by Thrusters by 2’s Max = 10 min

Thrusters

*When you are “out,” hold a 30sec plank each minute until clock hits 10 minutes

L1: 115/85

L2: 95/65

L3: 75/55

L4: DB Thrusters