Benchmark...

Let's see where this gets us...
Fridays are going to be a bit different...

Start with the conditioner and finish with some Strength...

Warm-Up
Roll / Mobilize

60s Bike/Row (Slow)
5 Scap Retractions + 7 Push Ups + 10 Warrior Sqts
60s Bike/Row (Slow/Med)
5 Pull Ups + 7 Push Ups + 10 Air Sqts
30s Bike/Row (Fast)
3 Front squats + 3 Strict Press + 3 Thrusters + 3 Pull Ups

1-2 min Rest

PRIMER
200m Row
10 Thrusters
5 Pull Ups

3-5 Min REST

JACKIE (Past HERE or HERE)
For Time:
1000m Row
50 Thrusters (45#)
30 Pull Ups
Thoughts...
~ Cannot win on Row, but can lose...15s gained on rower will be lost by just one extra break in thrusters or pull ups...
~ Break Thrusters &/or Pull Ups before you feel the need and then grab the bar again.
~ No more than 5 breaths for a break anytime

STRENGTH
OTM x 11 (4 Rnds):
1 = 4 Front Squats (60% FS Max)
2 = 8 Back Squats (60% FS Max)
3 = REST

Casey D ~ 10:35 / 115#
Oz ~ 8:18 / 135#
Wendt ~ 6:41
Val ~ 10:20 / Burpees
tb ~ 7:38 / 185#

PR's by 27 sec... 5 x 10 on thrusters, 3x10 pull ups...minimum breaths, but was moving!!!
Never pushed to fail or got caught doing "breathing reps" where i would take a breath or two every rep...
IE ~ did 25 in a row last time, and may have taken 60s from 15-25 due to breathing/holding at the top of thruster...