Warm-up
EMOM 6*
- Bulgarian Split Squat L
- Bulgarian Split Squat R
- Plank Ups**
*At the top of every minute complete 2 Burpee Step Ups or Box Jumps, in the remaining time complete AMRAP
**feet on box where able
Mobility
Quad Smash
Softball behind the knees – seated or kneeling
Greatest Stretch on the Box
Strength
E2MOM12
Elevator Front Squat
2 Reps
WOD
For Time
50 Thrusters 115|75*
*EMOM – 4 Burpee Box Jumps
The workout starts with 4 Burpee Box Jumps
Level 2 – 95|65
Level 1 – 75|45
ADV- 135|95, 30|24 Inch box
Extra Work
EMOM14*
Odd – Bike 15|12 Cals
Even – 12 Burpees
*Scale Cals and reps as necessary to be able to complete all 14 minutes. Shoot for 10-15s rest for the first few intervals.