Friday

Pre Warm-Up

3 Rounds 

10 lunges 

10 jump squats 

+

2 Rounds 

15 KBS

10 side lunges 

 

Warm-Up

Dynamic 

 

Strength

A.) Back Squat 

10min to find a heavy 3rep 

 

WOD

5min AMRAP 

100 DU

10 Thrusters @ 155/105

 

3min Rest 

 

5min AMRAP 

15 Burpees Over The Bar 

10 Clean & Jerk @ 115/105

 

3min Rest 

 

5min AMRAP 

15 Front Squat @ 135/85

20 Pull-Ups 

 

Cool Down

1.) 5min ski erg 

2.) Roll lats and t-spine 

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