Wednesday, 7/6

Warm-Up
3 Rounds of
10 PVC Dislocates
10 PVC BTN Thrusters
10 Reverse Hand Spider Lunges
10 Jump Squats

then,

1:30 Death Stretch/ side (:45 down/:45 up)

Met-Con
Prep:
1 x 5 Front Squats + 5 Strict Press (bar only) + Hanging Scap Retractions;
2 x 5 Thrusters (working up to wod weight) + Hanging Scap Retractions

Workout:
3 Rounds through of

In 3 Minutes, complete:
300 M Row; then,
Max Thrusters in remaining time (M:115/95/65; W:83/63/45)

Rest 3 Minutes

In 3 Minutes, complete:
20 Box Jumps; then,
Max Toes to Bar in remaining time

Rest 3 Minutes