PRIMER:
3x
1 Minute Easy Row
5 Hang Squat Cleans
5 Push Press
5 Thrusters
MOBILITY:
Active Samson
Active Spiderman
STRENGTH:
Front Squats from the ground
2 EMOM x 5
(Climbing in weight)
WOD: Blaster
21 Unbroken Thrusters | 15 Cal Row
18 Unbroken Thrusters | 15 Cal Row
15 Unbroken Thrusters | 15 Cal Row
12 Unbroken Thrusters | 15 Cal Row
9 Unbroken Thrusters | 15 Cal Row
Thrusters @ 115/75
Time Cap 16 Minutes
Dumbbell:
21-18-15-12-9 Double DB Thrusters
15 Cal Row After Every Round
Bulletproof Shoulders:
21-18-15-12-9 Goblet Squats
15 Cal Row After Every Round
Bodyweight:
21-18-15-12-9 Burpees
200M Run After Each Round
Modifications:
15 Cal Row: 10 Cal Bike | 10 Cal Ski | 21 Cal