Warm-Up
3 Sets:
5 Barbell Front Squats
5 Barbell Push Press
20 Single Unders
Strength/Skill
Push Press
5 @65%
4 @70%
3 @75%
2 @80%
2 @80%
2 @85%
WOD
8 Minute AMRAP:
7 Thrusters 115/75
14 Deadlifts
21 Double-Unders
Sweat class
Warm-up
3 Sets:
10 step-ups
10 pineapple pickers
10 banded pull-aparts
WOD
18 Minute AMRAP
Every 3 minutes, complete 3 burpees
6 pull-ups/ ring rows
6 DB step-ups
6 KBS
6 DB lunges