For Time
WARMUP
– 2 Rounds:
60” Double Unders Practice
10 Alternating Plate Hip to Halo @10/5kg
10 Plate Thrusters @10/5kg
10 Scapular Pullups
10 Bar Kip
WOD PREP
– Thrusters
5 Front Squats
rest
5 Push Press
rest
5 Thrusters
rest
5 Thrusters @wod weight
– C2B Review
5 Big Bar Kip
rest
3-5 Kip/Butterfly/Jump Pullups
rest then
2 Rounds:
3-5 Kip/Butterfly/Jump C2B
WOD
– 2 Rounds For Time:
200m Run
15 Thrusters @40/25kg
12 C2B
TIME CAP: 8min.
RX GOAL: < 6min.
AFTER PARTY
– AMRAP 5′ For Quality:
30 Barbell Pendlay Row @40/25kg
30 Pushups