Warm Up
4 Min AMRAP
10x Airsquat
5+5 Single Leg Lateral Jump
5x Toes to heel Rocks
5x Scapula Pushup

Movement prep.
3 Rounds
3x Tempo Frontsquat @32×1
3x Pushpress
1x Thruster

WOD
6 Rounds, E3MOM
Set 1+2:
20x Thruster
10x Jump over bar
200m Run
Set 3+4:
15x Thruster
10x Burpee over bar
200m Run
Set 5+6:
10x Thruster
10x Jump over bar
400m Run

Cool down
2 Rounds
5x Squat – Pike
10x Shoulder Circles