Warm-up
:30 Hamstring Floss Each Side
:30 Side Plank Clam Shell Each Side
then..
2 set naked barbell primer
5 Muscle Clean
5 Front Squat
5 Strict Press
5 Thruster
then..
Kipping Pull-up Progression
Metcon
Metcon (Time)
For time
45 Wallballs (20/14)(Rx+ 30/20)
10 Burpee Pull-up (Rx+ BMU)
32 Double DB Thrusters (50/35)
10 Burpee Pull-up (Rx+ BMU)
21 Thrusters (95/65)(Rx+ 135/95)
10 Burpee Pull-up (Rx+ BMU)
*15 min cap
Accessories
50 Abmat Sit-up
50 T2B or Straight Leg Raises
150-Foot Sandbag Bearhug Carry (Heavy)
