WOD

For time:
30 Thrusters, 75/55
3 Rope Climbs, 15 ft.
20 Thrusters, 75/55
2 Rope Climbs, 15 ft.
10 Thrusters, 75/55
1 Rope Climb, 15 ft.

*Compare to 10.06.2017

Or, as a 2-person team...

For time:
30 Thrusters, 75/55
3 Rope Climbs, 15 ft.
20 Thrusters, 75/55
2 Rope Climbs, 15 ft.
10 Thrusters, 75/55
1 Rope Climb, 15 ft.

*All movements are synchronized at the top. 

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Box Jumps
10-20 reps

Deadlift
2-3-5-10-2-3-5-10

*Compare to 07.13.2024

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REST DAY! 
Get out of the gym. 

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5 Rounds, not for time:
5 Strict Weighted Chin-ups
:30 Side Plank Hold, L
:30 Side Plank Hold, R

Rest as needed, then...

5 Intervals of:
100m Farmer's Carry
:30 Max Calories, Air bike

Rest 3 minutes between intervals.
You choose Chin-up & Carry loads.

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Clean & Jerk, 1RM

Then:
3-3-3 at 80% 1RM
4-4-4 at 70% 1RM
5-5-5 at 60% 1RM

*Full Clean & Jerk
*Compare to 02.21.2026 for 5x3

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