Warm Up 101 (No Measure)
EMOM 9
1- 12/9 Cal Row
2 – 8 DB Squat Snatch
3 – 8 Jump Squat (empty barbell)
+
20 Duck walks (forward and back)
Push Press (EMOM 10×4)
Metcon (Time)
5 Rounds:
300m Run
10 Thrusters (115/80)
*15 min time cap*
Scale 1:
95/65
Scale 2:
75/55
Perform thrusters in no more than 2 sets per round. Run is to end of complex and back.