Thursday, June 24th

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Conditioning: in 15 minutes complete 3 rounds of: Front Rack Lunge, 95/65 lbs, 25 ft 12 Kettlebell Swings, 53/35 lbs Front Rack Lunge, 95/65 lbs, 25 ft 8 Ring Rows — In Remainder build to a heavy 1 Hang Clean 2 Front Squats

**For those who have Rx bar muscle ups, perform 8 bar muscle ups instead of ring rows**

Post WOD Strength – Tempo Deadlift 5×1 at 50% 1RM *10 concentric and 10 second eccentric* – light percentage to focus on positioning, brace, and a slow, smooth pull.