Warm-up
5-4-3-2-1
Thrusters*
Burpee Pull-Ups
*Perform each rep with 1 second pause at bottom of the squat and top of overhead position.
Mobility
Quads
Adductors
Strength
EMOM10
2 Squat Cleans
WOD
15-10-5-10-15
Thruster (135,95)
Burpee Pull-up
Level 3- 115,75
Level 2- 95,55
Level 1- 75,35
Extra Work
4 Rounds
500-meter row
15/10 Strict handstand push-ups
1 rope climb “double-up”, 15-ft. rope