-Warm Up-


3 rounds


10 Shoulder openers

5 lateral step ups

15 banded step overs

5 high pulls

3 strict pull-ups



-Strength-


Back Squat


Take a few warm up sets then hit


5 @ 75%

3 @ 85%

1 @ 90%


1-1-1


Work your way to a new 1 rep max!

*no more than 3 attempts


-WOD-


4 Rounds

Rest 1:00 minute between rounds


In a 4 minute window 400m run

With remaining time max reps;


Round 1 : max thrusters 95/65

Round 2 : max c2b pull ups

Round 3 : max power snatches 95/65

Round 4 : max toes to bar


Score is total reps