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Kalsu On the minute: Complete 5 burpees and perform max rep 135 lbs thrusters on the minute. The goal is to complete 100 total thrusters. *At the beginning

Hang snatch below the knee 5×2 H.a.t.a Tabata Rotation: Push press 55/75 Box Jumps m24/w20 Kb swings 1.5/ 1 Russian Switching movements every round total

4X7/13 Front Squat/Back Squat @ 70% of 1RM FS – rest 90 sec. Max rounds in 3 minutes, complete 5x, rest 1 minute between 3x

Weightlifting 10:30 Kipping pull up skills 10:30 & 12:00

Team wod. 10am Mobility to follow at 11 am If you don’t think it helps you might want to think again!! Just saying..

Front squat 1 1/4 4 reps on the min for 8 mins Using 65.% of your front squat 24-21-18-15-12-9-6 (95/65) Front Rack Lunges Push Press