thursday

Warm-up

​AMRAP x 3 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Cossack Squats

Into…

AMRAP x 4 MINUTES
10 Elbow Punches w/ Empty Barbell
10 BB Strict Press
5 Front Squats
10 Alt Step-Ups

Strength

Back Squat:
2-2-2-2-2

Start Moderate-Heavy and Build to Heavy 2-Rep

(Score is Weight)

Metcon

​FOR TIME 
6-9-15-21
Thrusters (95/65)|(65/45)
15-12-9-6
Box Jumps (30/24)

(Score is Time)

Finisher

​FOR RECOVERY
3:00 Walk w/ Nasal Breathing Only

(No Measure)