Warm Up

2 Minutes of Cardio or General Warm-up

Into

2 Rounds:
12 Air Squats
12 No Push-Up Burpees

Into:
1 Round:
8 DB Thrusters
6 Burpees

Strength

Front Squats

On the Final Minute, Perform an AMRAP

1. 8 Reps @ 40% 1RM
2. 5 Reps @ 50% 1RM
3. 3 Reps @ 60% 1RM
4. 1 Rep @ 70% 1RM
5. AMRAP @ 75% 1RM

Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

WOD

12 Minute AMRAP

COMPETITIVE

10 DB Thrusters (35/25)
10 Burpees

PERFORMANCE

10 DB Thrusters (25/15)
10 Burpees

LIFESTYLE

10 DB Thrusters
10 No Push-Up Burpees