Warm-up:
3 sets
8 Tap Swings on Pullup Bar
8 Kettlebell Swings
4 Double Pause Front Squats
Strength:
Front Squat 8-8-8-8
Notes
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.
WOD:
5 Rounds For Time:
7 Thrusters, 135#/95#
12 Chest-to-Bar Pullups
TIMECAP: 8:00