Warm Up
EMOM 10 Minutes
Minute 1: 2 Burpees+ 8 Squats
Minute 2: 4 Burpees+ 6 Squats
Minute 3: 6 Burpees+ 4 Squats
Minute 4: 8 Burpees+ 2 Squats
Minute 5: 10 Burpees
Minute 6: 8 Burpees+ 2 Squats
Minute 7: 6 Burpees+ 4 Squats
Minute 8: 4 Burpees+ 6 Squats
Minute 9: 2 Burpees+ 8 Squats
1:30 Death Stretch/side (:45 low/:45 high)
Strength
Thruster (20 Min)
Prep:
1×5 Front Squat+5 Strict Press (bar only)
1×5 Thrusters (bar only)
3×3 thrusters working up
Work:
5-5-3-3 working up
Metcon (once)
Max Thrusters in 1:30 (M:75/45, W:53/35)
Rest :30
Max Burpees in 1:30
