Warm-up
• 400 m Run
2 rounds:
• 10 m Bear Crawl
• 10 Wall Balls 20/14#
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Thruster
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Deadlift
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Conditioning
12 min AMRAP:
• 3 Bar Muscle Ups
• 6 Deadlifts 205/135#
• 9 Box Jumps 30/24”