Warm Up: 30 Walking Lunges

20 Banded Good Mornings

60 seconds Dead Hang

60 seconds Front Rack Stretch

Strength: Thruster – 14 minutes EMOM Of:

7 reps @50-60%1RM

*Choose a weight you can keep for the entire EMOM. Work from the ground.

WOD: 12 minutes AMRAP Of:

200 meter Run

5 Strict HSPU (Beginners: Pike Push Ups/HSPU On Box)

15 Unbroken RKBS @32/24kg

5 Strict Pull Ups (Beginners: Banded Pull Ups/Ring Rows)