Dynamic hip and shoulder warm-up
Green band anterior hip opener
Green band front rack stretch

With an empty bar:
Front squat + Push press warm-up
Thruster tech / warm-up sets


Thruster X 3

Every 90s x 10 sets: (15 min – start light and add slowly)
– Build to a heavy but unbroken set of 3 Thrusters
– Bar must come from the floor
– You may rest/pause overhead or in the front rack between reps


Bad Blood
Complete 5 rounds for time:
50 Double unders
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 time), plus possible stagger from total time to complete.