Warm up: 5 minute foam roller, 3 min jumping jacks, 2 min Mountain Climbers, 2 min Flutter kicks
Strength eand Skill: back squat 3-3-3-3
WOD
3 min of thrusters 135/95
3 min rest
3 min of thrusters 115/75
3 min rest
3 min of thrusters 95/65
Warm up: 5 minute foam roller, 3 min jumping jacks, 2 min Mountain Climbers, 2 min Flutter kicks
Strength eand Skill: back squat 3-3-3-3
WOD
3 min of thrusters 135/95
3 min rest
3 min of thrusters 115/75
3 min rest
3 min of thrusters 95/65
Warm up: 5 minute foam roller,2 min jumping jacks, 2 min mountain climbers, 20 PVC good mornings, 20 PVC Deadlifts
WOD
400 m Sprint
Rest 2 min
4 rounds for time
(Start them on a continuos clock and record their total time)
Strength and Skill: Dead lift 5-5-5-5-5
Cool Down: stretch