Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then:
10 Scap Pulls
10 Squats
10 Push Press
10 Beat Swings
10 Front Squat
10 Thrusters
10 Pull Ups
Metcon (Time)
3 Rounds:
15 Thrusters @ 95/65
15 Pull Ups
Rest 3 Min
3 Rounds:
8 Thrusters
8 C2B
**18 Min Time Cap**
Variation 1:
12/6 Reps
@ 75/55
Variation 2:
9/5 Reps
@55/35
Metcon (No Measure)
RDL Hold + KB Switch
4 x 45 Sec/side