Lifting:
15 minutes to establish a 3 RM Front Squat
WOD:
3 rounds for time of:
20/17 Assault Bike Calories
20 Thrusters, 95/65 lbs
Scaled Version- 3 Rounds:
15/12 Cal Bike
15 Thruster (75/55)
Goal: Sub 10 min
Cool Down:
Hip Extension 2-3xs: 10-15reps
Notes: Add weight if needed.