Strength

Front Squat 3×2 ~ 90%

Work up to about 90 % of your 1RM and perform 3 doubles at that weight. Continue on up to a 1RM attempt if you have time.  New lifters should work up in small increments to a moderately heavy set of 2.  Focus on keeping your torso upright with your knees out and tracking over your toes.

WOD

AMRAP in 10 Minutes
15 Thrusters 45/35lbs
30 Double Unders

Off Ramp WOD

AMRAP in 10 Minutes
15 Thrusters 45/35lbs
15 Lateral Bar Hops or 90 Single Unders with 1 Double Under attempt every 30 Reps