Warm-up
3 rounds of:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 15 Jumping Jacks
• 15 Dumbbell Thrusters 20/10#x2
Strength
10 min EMOM:
• 1 Power Clean
• 1 Front Squat
• 1 Thruster
Increase weight to finish heavy.
Conditioning
For time:
• 80-60-40-20 Double Unders
• 40-30-20-10 Wall Balls 20/14#
• 20-15-10-5 Pull-ups