MOBILITY & WARM UP
1 min Bike+1 min Ski+1 min Assault Bike x 3 Rounds; then:
20 Shoulder Dislocates
10 Alternate Spiderman & Reach
5 Dynamic Squats
then:
3 Rounds not for time
3 Strict Pull-ups
5 Empty BB Shoulder Press
7 Empty BB Front Squats
10 Empty BB Deadlifts

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press – Thrusters

CONDITIONING
“DEATH OF FIVE”

From 0 to 5 Minutes
EMOM 5
5 Thrusters #35/25

From 5 to 10 Minutes
5 Thrusters #43/30

From 5 to 10 Minutes
5 Thrusters #52/40

Continue Pattern at #61/52 – 70/60 …
Untill Failure