A. Warm-Up
3 rounds
10 Thrusters with Wall Ball
10 Med ball cleans
A2. Activation + Skills
For Quality (8 min cap)
30 DU or 1 min DU prac or 60 single unders
2 Dbell Man Makers, strict form
2 Turkish Get-Ups Per side
B. Strength
Bench Press (with Benches, NOT floor press)
3x5 @ 2100 (2 seconds down, 1 second pause at bottom)
OT2 min
C. Conditioning
Each person
30 cal row or Run 400m - Buy in
Rest 1 min
AMRAP 10 min
2,4,6,8…..
Burpee Pull Ups
Power clean @ 50/35kg