Primer: 3 Sets
8 Lateral KB Box Step Ups (Left then right)
10 Strict C2B or Bent Over KB ROws
12 Push Ups
36 Banded Pull Aparts
WOD: Free Agent
3 Rounds:
800M Run
25 Thrusters @ 95/65
21 KB Swings @ 70/53
Bulletproof Shoulders:
800M Run | 25 Single Arm DB Over Lunges |21 Russian KB Swings
Bodyweight Version:
800M Run | 25 Thrusters with no weight | 42 Good Mornings
Single DB or KB Version:
800M Run | 25 Single Arm DB Thrusters | 21 DB Swings
Time Cap 25 Minutes