WARM UP / MOBILITY
Warm-up: Complete 2 rounds – big classes, partner up and alternate:
A) 200-250m Row
B) Rd 1: Crossover Symmetry: 8-10 x Row, Reverse Fly, Pull-down
Rd 2: 10 KB Swings + 10 KB Goblet Squats + 10 KB Taters

Mobility:
10 Diagonal stretch w/ 10s hold on last rep
10 Active pigeon pose w/ 10s hold on last rep
Green band front rack stretch (45s/side)
WOD A
FRONT SQUAT X 3
In 17 min warm-up and then build to a heavy set of 3 or new 3RM Front Squat
Limit yourself to 3-4 “heavy” working sets
Rest ~2min between working sets as needed
WOD B

EMOM x 14 minutes:

Min 1-4:
Odd: 10 Thrusters (95/65)
Even: 10-15 Pull-ups

Min 5 Rest

Min 6-9:
Even: 8 Thrusters (115/80)
Odd: 10-15 Box jumps (24/20″)

Min 10 Rest

Min 11-14:
Odd: 6 Thrusters (135 / 95)
Even: 3-6 Ring Muscle-ups (Sub: jumping transitions (rig) ‘or’ burpee pull-ups)

Big classes may share barbells, start the second partner 1 min back.
Scale the weights as needed so that all thrusters sets are ideally done unbroken. Leave room to increase weight on each pairing.

WOD C (Optional Accessory)
3 rounds NFT:
10-20 x GHD Sit-ups
8 KB Snatch + 5 KB Windmills + 100ft overhead KB carry (Complete fully on the Right arm, then again on the Left)
(Beg athletes may skip the KB Snatch, or sub to a KB push press, or Clean + Press)
Go light enough that you can complete the whole KB complex unbroken with good shoulder stability.