-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