-Warm Up-


2 rounds


5 barbell push press+oh reverse lunge (each side)

5- Cuban presses with plates

5 lateral step ups each side

10 eccentric ankle dorsiflexion flexion

5 deadbugs each side


-Strength-

 

Pause thrusters

 

6x3 (2 second pause in the bottom)


Work Thruster sets first


BTN push Press

8-8-8-8


DB chest flies

15-15-15-15


-WOD-


For time : 10 minutes


9-15-21


Toes 2 Bar

Shoulder to Overhead

Box jumps