Warm Up: 400m Run + 3RDS: 10 Kipping Swings, 10 Pushups, 10 Inchworms
A. Mobility: Banded Hip Extension
B. Strength: Deadlift 3×5 (65,75,85% of 1RM)
C. WOD – For Time
10 Burpees
10 Chest to Bar Pullups
10 Thrusters (50/35kg)
10 Burpees
8 Chest to Bars
8 Thrusters
10 Burpees
6 Chest to Bars
6 Thrusters
10 Burpees
4 Chest to Bars
4 Thrusters
10 Burpees
2 Chest to Bars
2 Thrusters
Fitness Scale
5 Rounds for time
7 Burpees
7 Pullups (banded)
7 Thrusters (35/25kg)
Cooldown. Banded lats/shoulders +Rollers
