Strength:
Back Rack Reverse Lunge Step 3×6
Use the same weight for each set. Rest as needed between sets.
WOD:
Complete as many rounds as possible in 7 mins of:
7 Thrusters, 75/55 lbs
7 Box Jumps, 24/20 in
Rest 2 mins
Complete as many rounds as possible in 5 mins of:
5 Thrusters, 95/65 lbs
5 Sumo Deadlift High-pulls, 95/65 lbs
Rest 2 min
Complete as many rounds as possible in 3 mins of:
3 Thrusters, 115/85 lbs
6 Push-ups
Rest 1 min
As many reps as possible in 1 min of:
Burpees