1.Warm up

2Round

10Barbell Goodmorning Squat

10Front Squat

10Kipping Swing

 

2.Mobility

Hamstring / Shoulder Open

 

3.Skill

Thruster Timing

Kick-Drive-Chest up Motion

 

4.METCON

For Time (15min cap)

21-15-9

Thruster (95/65)

Chest to Bar (A.Pull up B.Band C.Ring)

Burpee Bar Touch