Warm-Up

3 Sets:

6 Dyanmic Scorpions
7 Pineapple Pickers
8 Knee Hug to Lunge

Strength/Skill

Push Press

3-3-3-3-3 @ 75%

WOD

15-12-9-6-3

Thrusters 95/65
Burpees Over the Bar

10 Minute Time Cap

__________________________________________________________________________________________

---

Sweat Class

Warm up

3 Sets

10 skipping high knees
10 banded bent over rows
10 banded side steps

4 sets

Min 1- DB rows 5-10 reps
Min 2- front squats 5-10 reps

WOD

10 min. AMRAP

5 DB thrusters
5 push ups
5 DB step ups
5 burpees