20 FS/BS w/ empty bar
20 Calorie Bike
---
Strength: Back Squat 5/65, 5/75, 5+/85
---
L1:
16 Ring Rows + 16 Thrusters 45/35
12 Ring Rows + 12 Thrusters 45/35
8 Ring Rows + 8 Thrusters 45/35
L2:
3 Rope Climbs + 16 Thrusters 65/45
2 Rope Climbs + 12 Thrusters 95/65
1 Rope Climbs + 8 Thrusters - 135/95
L3:
4 Rope Climbs + 16 Thrusters 135/95
3 Rope Climbs + 12 Thrusters 155/105
2 Rope Climbs + 8 Thrusters - 175/115
---
Accessory Work: Seated Good Mornings - 3 x 12 Reps