WARM UP – MOBILITY
1) 5-7 mins dynamic hip and shoulder openers

2)
BB warmup for front squats and thrusters
Alternate with sets of ring rows / beat swings / bench dips
WOD A
THRUSTER X 5
FRONT SQUAT X 7
(20 mins)
1) E90SECS x 5 sets:
1-5 Bar MU’s or 5-10 CTB’s / PU’s
5 Thrusters— Rest 5 mins —2) E90SECS x 5 sets:
5-10 Dips
7 Front squats

– Pick a rep scheme on BW movements that ideally stays UB across the 5 sets
– Build on thrusters / front squats as needed – bar comes from the ground
WOD B
3 Super sets:
15 Ring rows
20 Alt. DB/KB step back lunges
40-60 secs weighted plank
– Rest 1:30-2 mins –

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