WARM UP
In 10 min or less
Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge
Bergener
start skill or buy in if finish early
BUY IN
In 10 min or less:
Back Squat
5 reps @ 65% 1RM
5 reps @ 75% 1RM
AMRAP @ 85% 1RM
5 reps @ 75% 1RM
AMRAP @ 85% 1RM
SKILL
Thruster
WOD
For Time:
2-4-6-8-10-12-14
Thrusters 105/75
American KBS 70/53
15 min time cap
CASH OUT
435m KB run 53/35
MOBILITY
Glutes
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