Banded shoulder stretch: front rack, lats
Pre-squat hip openers

WOD A

Alt. EMOM x 10 mins

1) 6 Thrusters
2) 8-10 Toes to Bar

*Thrusters should be the same weight across all sets; pick a challenging but unbroken weight – no racks

WOD B

C&J – BJ

5 min AMRAP ladder

3-6-9-12…etc.
Clean & Jerks 115/75lb
Box Jumps 24/20″


Rest 3 mins before starting WOD C

WOD C

Thruster – Pullup

15-12-9-6-3 reps for time

Thrusters 75/55lb
Pullups