-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
