Warm Up

2 Minute Row, Bike, or Ski

Then

3 Sets:

10 Ring Rows
10 Halo Squats
10 Reverse Lunges
:30 Plank or HS Hold

Strength/Skill

Back Squat

5-5-5-5

@ 75%

WOD

7 Minute AMRAP:

2 Thusters 95/65
2 Burpees Over the Bar
4 Thusters
4 Burpees Over the Bar
6 Thusters 95/65
6 Burpees Over the Bar
6 Thusters 95/65
6 Burpees Over the Bar…

Keep increasing each movement by two reps until the seven minutes are over.