-Warm Up-

 

3 rounds

 

10 Russian swings

5 high pulls

5 squats

5 presses

5 thrusters

Switch arms

 

 

-Strength-

 

 

Pause Front Squats (NO GEAR)

*2 second pause in the bottom

 

2-2-2-2-1-1-1-1

 

-WOD-

 

9-15-21

 

Thrusters 95/65

Burpee bar hops