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A. Cluster Tempo Front Squat – 1-1-1-1@65%; 5 Seconds down, 5 Second hold at bottom, fast up; rest :15 Sec between squats
B. Clean and Jerk – 65%x1, 70%x1, 75%x1, 80%x1, 85%x1, 80%x1
C. WOD Choices:
“Alpha”
12 Thrusters@115-135/80-95
60 Dubs
9 Thrusters@115-135/80-95
30 TTB
6 Thrusters@115-135/80-95
10 Muscle-Ups or 20 Chest to Bars

“Bravo”
12 Thrusters@95/65
60 Dubs
9 Thrusters@95/65
30 TTB
6 Thrusters@95/65
20 Pull-Ups

“Charlie”
12 Thrusters@65-75/45-55
100 Single Unders
9 Thrusters@65-75/45-55
40 Knees to Chest
6 Thrusters@65-75/45-55
20 Ring Rows

“Delta”
AMRAP 10
8 Thrusters(Choose a weight you can complete all 8 with)
30 Singles
8 Knees to Chest
8 Thrusters
8 Ring Rows