Thursday, 2/12

Warm-Up
3 Rounds of
10 Squats
10 PVC Dislocates

then,

3 Rounds of
10 PVC BTN Thrusters
10 Dead Bugs (5/side)

Met-Con Prep
1 x 5 Front Squats + 5 Strict Press (bar only) + 5 Scap Push-ups
1 x 5 Front Squats + 5 Push Press (light) + Dolphin Push-ups
1 x 5 Thrusters (light)
1 x 5 Thrusters (working weight)

Met-Con – Partner “Coe”
12 Rounds of 1 minute work / 1 minute rest
10 Thrusters (M @ 95/75/55, W @ 63/53/45)
10 Ring Push-ups (scale to hands on box or on knees on floor)

AMRAP through the 10/10, picking up where you left off each round. Cap volume at 10 rounds of Thrusters and Push-ups.