Trainer Warm Up 15 Min.

Strength: BACK SQUAT 5-5-5-5-5 (20 Min.)

Competition/Fitness: Warm Up to a heavy 5 Rep Back Squat then 5-5-5-5-5 across.

Score: Weight

WOD

EMOM For 12 Min. (4 Rounds)

Min 1: Thrusters 42,5/30kg

Min 2: C2B/Pull Ups

Min 3: Double Unders

Score: Reps.

You Pick the Number of Reps. Set Yourself a challenging Number of Reps. Scale weights as needed.

Competition: 10-15 Thrusters/ 10-15 C2B / 30-50 Dubs

Fitness: 10-15 Thrusters/ 10-15 Pull Ups /15-30 Dubs (Please no more Singles ; ( )