Warm up:
2 sets
1 min- max DU
1 min- 5 Squats & 5 Push Ups
5 min- shoulder band traction. Incorporate kipping swings
2 sets
Squat Stretch
5 Front Squats
5 Push Presses
5 Thrusters
Prep: 5-10 minutes
Build to weight to be used for workout in Thruster. 3 sets of 5.
WOD: 10 min AMRAP
5-10-15-20-etc. adding 5 reps to each set advance to
Thrusters (115/75)
Chest to Bar Pull Ups
Scaling: Chin over bar Pull Ups, Res. band, Ring Pulls
