MOBILITY & WARM UP

AMRAP 10:
40 mt shuttle run
15 plate ground-to-overheads #10/5
40 mt shuttle run
10 alternating overhead lunges #10/5

SKILLS & SPECIFIC WARM UP

TOES TO BAR

5 kip swings + 3 kips
5 strict lying leg raises
5 kipping lying leg raises
5 kipping lying knee to chest
5 kipping lying knee to elbow
5 kipping toes to bar

THRUSTER

5 front squats
5 front squats + hip jump
5 jump, punch, with arms extended overhead
5 thrusters with PVC
5 KB/DB thrusters x side

2 sets:
10 KB thrusters (5+5)
4 toes to bar

CONDITIONING

“ALL IN”
FOR TIME
21-15-9
Single Arm KB Thrusters #24/16
Toes to Bar

Rest 1:1

45 Single Arm KB Thrusters #24/16
45 Toes to Bar