WARM UP – MOBILITY

4-5 min full body running / dynamic joint warm-up

Pre-squat hip & thoracic openers

2 rounds: Front squat warm-up w/ empty barbell / light plates

5 x 3s down, fast up

5 x 3s down, 3s hold, fast up

5 x 1+1/4 front squats

-rest ~60s between sets, stretch anything feeling tight

WOD A

FRONT SQUAT

4-5 mins warm-up to starting weight, then: (~22min total)

Every 2:30 min x 7 sets:

Front squat x 3, 3, 2, 2, 1, 1, 1

Start at ~65-70% and build each set to a heavy single.

If you’re feeling great, build to 95-100% or even a new 1RM. If not, keep the 3 singles at ~85-90% across.

WOD B

NO BURNOUTS

5 rounds for consistency: (15 mins)

In 90s complete:

10 Thrusters (95/65)

10 Toes to bar

AMRAP Bar facing burpees in the remaining time (score)

– Rest 90s –

The goal of these intervals is to work at a consistent pace each round. Your score is the lowest # of burpees completed in any one round.

Thrusters should be able to be completed unbroken each round ideally.

Scale TTB so that you can remain consistent unbroken or 2 quick sets as needed to maintain quality.

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