Warm Up
4 Min AMRAP
20x Double Under
10x Pike into Squat
20x Double Under
10x Scapula Pushup
Mobility
Ankle Mobility
Movement prep.
20/10 x 3
– Frontsquat Hold
– Frontsquat
– Push Press
WOD prep.
10 Min to work up to Thruster weight
WOD
10 Sets, EMOM10
10,9,8…1x Thrusters
20,21,22…29x Double Under
Cool Down
2 Rounds
10x Ankle Circles
10x Shoulder Circles
1 Min each
Pigeon Stretch