Dynamic Effort Lower
Strength
Front Box Squat (6×3 @ 70%, below parallel )
WOD
“Bergeron Beep Test”
EMOM for as long as possible
7 Thrusters (75,55)
7 Pullups
7 Burpees
**15 min MINIMUM work requirement. If you fail before the 15 min mark, drop reps by 1 and continue on. If you can’t do the 7s in a minute, do 6s, if you can’t do 6s, do all movements at 5 reps, etc…
**Score total successful rounds, Rx = 7 reps per movement per round
7 Thrusters (75,55)
7 Pullups
7 Burpees
**15 min MINIMUM work requirement. If you fail before the 15 min mark, drop reps by 1 and continue on. If you can’t do the 7s in a minute, do 6s, if you can’t do 6s, do all movements at 5 reps, etc…
**Score total successful rounds, Rx = 7 reps per movement per round
**10 each leg then switch