Warm-up

Burpee Mania

5 min, add 1 Burpee every 30 sec, if unable to get all Burpees completed in 30 sec, rest, then start over at 1 Burpee

Mobility

PVC

1 min Oly Wall Squat

1 min (es) Dynamic Couch Stretch

Skill

5 min

Thruster – Points of Performance walk through

WOD

800m Run

then,

3 Rounds

12 Thrusters (95/65)

10 Over the Bar Burpees

Cooldown

2 min (es) Banded Super Frog