Warm-up
3 sets
10 Banded Pass Throughs
10 Ring Rows
:20 sec Push-up Plank Hold or HS Hold
then…
Cluster Technique
Accessories
12 min ALT EMOM
Station 1: 1 Wall Walk + 10-20 Shoulder Taps
Station 2: 6-8 Strict Pull-ups or Weighted Pull-ups
Station 3: :30-:45 Double KB OH Hold
Weighted Pull-ups (4×6-8)
Metcon
Metcon (Time)
5 RFT
10 Cal Bike
Rest 1:00
5 Thrusters (135/95)
Rest 1:00
*Score is total time including Rest
*Both of these movements should be at sprint pace. You should be able to perform the 5 thrusters UB