WARM UP/MOBILITY
6-8 mins dynamic warmup & stretch
Front rack stretch w/band
Front rack stretch w/band
WOD A
Back Squat x 3
Alt. EMOM x 10 mins (5 sets each)
1) 3 Back Squats – start at 70% and add as needed
2) 6-8 HSPU – Deficit if possible, can be kipping
WOD B
Thrusting Hell
1) Perform a 2 min Thruster AMRAP on each barbell with a 1 min rest between
1) 165/110lb
2) 135/95lb
3) 115/75lb
8 burpee over the bar buy-in at the start of each 2 min AMRAP
Rest 2 mins between 1 & 2
2) Perform a 1 min Thruster AMRAP on each barbell with a 30 sec rest between
1) 165/110lb
2) 135/95lb
3) 115/75lb
4 burpee over the bar buy-in at the start of each 1 min AMRAP
Score = total reps of 1 & 2 combined
WOD C
Thrusting Hell – Scaled
1) Perform a 2 min Thruster AMRAP on each barbell with a 1 min rest between
1) 115/75lb
2) 95/65lb
3) 75/55lb
8 burpee over the bar buy-in at the start of each 2 min AMRAP
Rest 2 mins between 1 & 2
2) Perform a 1 min Thruster AMRAP on each barbell with a 30 sec rest between
1) 115/75lb
2) 95/65lb
3) 75/55lb
4 burpee over the bar buy-in at the start of each 1 min AMRAP
Score = total reps of 1 & 2 combined
COOL-DOWN
Easy pace 1-2km Run or Row
