Warm 

5’ Jump Rope

2 RNFT

Partner Banded squats(8 squats with band around the knee + 8 squats with band around the ankle)

30” partner front rack hold

5 strict chin up

8 each single arm kb/db press

 

Strength

EMOM

5 thrusters starting off at 95/65

**increase the weight by 10lbs total each set.  Go until you can not complete the 5 thrusters.

 

“For Time”(10’ time cap)

1000m Row

21-15-9

OHS @115/85

KBS 70/53

rest as needed

:20 on :10 off for 8’

Hollow rocks

russian twist

standing side crunches R

standing side crunches L

supermans

 

Scales

Thruster starting weight

L1 85/60

L2 75/55

L3 65/50

L4 55/45