-Warm Up-
3 rounds
10 Shoulder openers
5 lateral step ups
15 banded step overs
5 high pulls
3 strict pull-ups
-Strength-
Back Squat
Take a few warm up sets then hit
5 @ 75%
3 @ 85%
1 @ 90%
1-1-1
Work your way to a new 1 rep max!
*no more than 3 attempts
-WOD-
4 Rounds
Rest 1:00 minute between rounds
In a 4 minute window 400m run
With remaining time max reps;
Round 1 : max thrusters 95/65
Round 2 : max c2b pull ups
Round 3 : max power snatches 95/65
Round 4 : max toes to bar
Score is total reps
