Dynamic Effort Lower
Strength
Front Box Squat (6×3 @ 75% 1RM)
**If you do not have front box squat numbers work at 65% 1RM front squat
WOD
“Flirting with disaster”
3min AMRAP
12 Thrusters (95,65)
12 Pull Ups
–3min Rest–
3min AMRAP
9 Thrusters
9 Pull Ups
12 Thrusters (95,65)
12 Pull Ups
–3min Rest–
3min AMRAP
9 Thrusters
9 Pull Ups
–3min Rest–
3min AMRAP
6 Thrusters
6 Pull Ups
3min AMRAP
6 Thrusters
6 Pull Ups
–3min Rest–
3min AMRAP
3 Thrusters
3 Pull Ups
**Score total reps
3min AMRAP
3 Thrusters
3 Pull Ups
**Score total reps
Special Strength
8×1 Sumo Deadlift @ 50% 1RM + double micro band tension
Special Strength
1×8 Back Squat @ 50% 1RM + 10#
Abs/Core
100 banded side bends
**100 each side
**100 each side
Finisher/Recovery
3 x 30 Bent knee reverse hypers