Warm-up
For time:
• 100 Double Unders
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Squat Hold
3 rounds:
• 10 Mountain Climbers
• 10 Air Squats
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
For time:
• 800 m Run
• 100 Kettlebell Swings 53/35#
• 800 m Run