Warm Up
3 rounds
30 seconds cardio of choice
30 seconds arm circles
30 seconds med ball thrusters
30 seconds med ball good mornings
30 second high knees
Strength
5 rounds / 40 seconds work / 1 minute rest
Farmer hold building weight
10 rounds / 30 seconds on / 30 seconds off
Hanging hollow body hold
WOD
Competitive:
as many rounds as possible in 12 minutes
12 thrusters (95 / 65)
12 bar facing burpees
Performance:
as many rounds as possible in 12 minutes
12 thrusters (75 / 45)
12 bar facing burpees (step over allowed)
Lifestyle:
as many rounds as possible in 12 minutes
12 thrusters (45 / 25)
12 bar facing burpees (step over allowed)