Warm-up (No Measure)
Cardio: 3-5 Min
Then:
60 Sec KB Goblet Squat Pose
10 PVC Front Squat
10 PVC Push Press
10 KB Goblet Thrusters
10 Burpees
Back Squat (5 x 4 @ 70-80%)
Metcon (4 Rounds for time)
E5MOM x 4
30/25 Cal Row
21 Thrusters @ 95/65
This will hurt. Aim for unbroken sets on the thrusters.
Scale 1:
25/20
18 @ 75/55
Scale 2:
20/16
15 @ 65/45
Metcon (No Measure)
Cool Down:
300m Walk