Warm Up: 15 Jumping Squats

3 Rounds Of:

30 second Front Rack Stretch

30 second Supinated Dead Hang

10 Yoga Push Ups w/ 2 second hold at the top


15 DB/KB Thrusters @light weight

Strength: 10 minutes EMOM Of:

2 Front Squats @65-70% of 1RM

WOD: For Time:

21-18-15 DB/KB Thrusters @15/10kg DB or 16/12kg KB

*400 meter run after each round

Cash Out: Tabata Hollow Hold