-Warm Up-

 

2 minute banded pigeon stretch

 

3 rounds

 

10 quadruped thoracic openers

20 step overs

5 Lateral step ups

5 squat to press

 

 

-Strength-

 

Pause  Front Squat @ 77% of 1 RM

 *No Belts 

3-3-3-3-3

 

-WOD-

 

30 thrusters

3 rope climbs

20 thrusters

2 rope climbs

10 thrusters

1 rope climb