WOD
Strength
Pause Front Squat w/ 5 sec pause: 4×2@75-80%
Conditioning
5 Rounds For Time:
6 OHS (95/65)
6 TTB
6 Burpee Box Jumps (24/20)
Rest 60 seconds
Rx+ = (135/95)
Extra
Deadlift: 3 sets of 2 TNG @ 85%-90%
5 Rounds:
1 Legless Rope Climb (or max hold legless)
Rest 30 sec
3 Regular Rope Climbs
Rest 90 sec