Fundamentals:
1) Lecture: Thruster

2) Thruster: 5-5-5-5-5

  • 90-120s rest between sets

3) 10:00 EMOM of:

  • Thruster x 3
  • Burpees x 5

4) 2 Rounds of:

  • Plank x 30s
  • Side Plank x 30s (each side)
  • 60s Rest

Fitness:

1A) Push Press: 5 x 5 @ 12X1 Tempo
1B) 2-3 Wall Walks
2) 5 Rounds AFAP of:

  • 30m Heavy Farmer Walk
  • 10 Ring Dips
  • 10 OH KB Swing (55/35)
  • 10 Sit-Ups
  • Accumulate 60s Plank

Athletes:
See Board