Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 Hang Muscle Snatches
10 Dynamic Squats
10 Prone Cobras
10 Overhead Squats
30-Second Arm Circles
Strength
Plank
EMOM x 4 Rounds x 30 Seconds
WOD
16 Minute AMRAP ~ In Pairs ~ Share Work
COMPETITIVE
12 Thrusters (105/75)
12 Burpee Over Bar
24 Deadlifts (105/75)
PERFORMANCE
12 Thrusters (95/65)
12 Burpee Over Bar
24 Deadlifts (95/65)
LIFESTYLE
12 Thrusters
12 Burpee Over Bar
24 Deadlifts