Warm-up

row/squats/push ups/sit ups

2 rounds
Row 250m
10 Squats
10 Push ups
10 Sit ups

Monster walks with Blue slingshot band.
-Side to Side x10 steps each way
-Forward and Backwards in Squat width.

Weightlifting

You will have 10' to establish a 2RM Thruster from the ground then you will rest 2 mins and perform...

3' ME Power Cleans
*Rest 2 mins
3' ME Front Squats
*Rest 2 mins
3' STOH
*Weight for all movement will be your 2RM thruster weight.

Thruster (10' to find a 2 RM Thruster)

From the ground.

Weightlifting (AMRAP - Reps)

Find a 2RM on Thruster
*Rest 2 mins
3' ME Power Cleans
*Rest 2 mins
3' ME Front Squats
*Rest 2 mins
3' ME STOH

All reps will be perform at the 2RM Thruster weight. Put in the comments how many reps of each movement you did.

Metcon

EMOM 15'+ 3 Rounds
1. 5 C2B+ 5 HSPU
2. Burpee weighted Step overs (24"/20") X8 Reps (53/35)
3. Front Rack Reverse Lunges (155#/105#) x10

@16:00 Start with 3 Rounds for time.

Metcon (Time)

3 Rounds
3 HSPU
6 C2B
9 Burpee weighted Step overs
12 Front Rack Reverse Lunges (155#/105#)

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