Primer:
Rd 1 – 30s Hang | 30s Strict Press | 30s FS | 30s Bike
Rd 2- 30s Arch to hollow | 30s Push Press | 30s FS | 30s Bike
Rd 3 – 30s Knee’s To Elbows | 30s Push Jerk | 30s Front Squat | 30s Bike
Strength
Thrusters Ladder: 21 Thrusters @ 115/85 |Rest 1 Minute
18 Thrusters @ 135/95 | Rest 1 Minute
15 Thrusters @ 155/105
Bulletproof Shoulders:
21 – 18 – 15 Sandbag Squats
WOD: “Treasure Chest” – 3 Rounds For Time:
30 T2B
20 Push Jerks @ 135/95
20/15 Cal Bike
Bulletproof Shoulders: 3 Rounds
30 V-Ups or Tuck Ups
20 Tempo DB High Pulls Per Side
20/15 Cal Bike
Bodyweight Version: 3 Rounds
30 V-Ups
20 Deficit HSPU
400M Run
Substitutions:
T2B: Max Reps in 2 Minutes | Reduce Reps | Toe To Bar Attempts | Knee’s to Elbows | Knee’s to Chest | GHDSU
Assault Bike: 25/20 Cal Row | 400M Run