-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