WARMUP:
500 Meter Row
Then 2 Rounds:
12 Good Mornings (empty barbell)
12 Scorpions
12 Glute Bridges
12 Inch Worm to Spiderman Elbow Drops
12 Cossack Squats
STRENGTH/SKILL:
NOT Supersets
A. Overhead Squats – Build to a heavy 2.
B. 3 x 6R/6L Single Leg KB RDL with Row (AHAP)
WOD:
5 2-minute rounds of:
12 Bar Facing Burpees
Max Thrusters (95/65)
Rest 2 minutes between rounds.
Score = total number of thrusters
