FRONT SQUAT BOX SQUAT

A) Strength:

1) Front Box Squat @ 60% (5 x 5), every 60s.

2) Deadlift/Thruster Warm-up

B) WOD:

“Two Scores”

In a 4:00 Window:

21 Deadlifts (Rx = 135/95, S = 115/75, 95/65, 75/55)

21 Bar Facing Burpees

Remaining time: Max Thrusters 

- Rest 3:00, then - 

For time:

21 Deadlifts (135/95)

21 Bar Facing Burpees

21 Shoulder to Overhead

*Score = Reps/Time

C) Extra Credit

GHD Back Extensions w/ a 1s glute squeeze @ top (3 x 15)

- OR -

100 Banded Pull-throughs