-Warm Up-
2 rounds
5 barbell push press+oh reverse lunge (each side)
5- Cuban presses with plates
5 lateral step ups each side
10 eccentric ankle dorsiflexion flexion
5 deadbugs each side
-Strength-
Pause thrusters
6×3 (2 second pause in the bottom)
Work Thruster sets first
BTN push Press
8-8-8-8
DB chest flies
15-15-15-15
-WOD-
For time : 10 minutes
9-15-21
Toes 2 Bar
Shoulder to Overhead
Box jumps
