A. Warm-Up
3 rounds
10 Thrusters with Wall Ball
10 Med ball cleans
A2. Activation + Skills
For Quality (6 min cap)
30 DU or 1 min DU prac or 60 single unders
5 per side Pistol/ Band assisted pistol
2 Turkish Get-Ups Per side
5 Rounds for total time of:
- Run 400 meters
- 10 x Burpee box jumps (24/20″)
- 10 x Sumo-deadlift high-pull (42.5/30kg)
- 10 x 95 pound Thruster (42.5/30kg)
Rest 1 minute