WARM UP – MOBILITY
Big dynamic full body warm-up
Pre-squat hip openers, overhead, and hanging stretches
Empty barbell tech Thursters
Warm-up / review kipping pull-ups / bar muscle ups

WOD A
12 mins to build to a heavy but smooth set of 3 thrusters (taken from the ground)
You may squat clean thruster your first rep, or power clean then begin your set.
(you may continue to warm-up some pull-ups / bar muscle-ups between sets to be ready for WOD B)
THRUSTER X 3

WOD B
BAD BLOOD
Complete 5 rounds for time:
50 Doubleunders
10 Thrusters (95/65lb)
5/3 Bar muscle-ups

– Rest 2 min between rounds

Sub to jumping bar muscle ups, 8-12 Chest-to-bar pull-ups, or 5-7 Strict banded pull-ups.

Scale DU’s to 45s-1 min max

Thrusters should be unbroken through most if not all sets.

Rounds should be at a sprint pace, no more than 1:30-2 min.

20 min time cap to complete full WOD

Subtract 8 min rest from time to complete.

ACCESSORY
Cool down, stretch / roll, work on mobility

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