-Warm Up-

2 minute banded pigeon stretch

3 rounds

10 quadruped thoracic openers

20 step overs

5 Lateral step ups

5 squat to press

-Strength-

Pause  Front Squat @ 77% of 1 RM

 *No Belts 

3-3-3-3-3

-WOD-

30 thrusters

3 rope climbs

20 thrusters

2 rope climbs

10 thrusters

1 rope climb