Warm Up
3 Min AMRAP
10x Samson Lunge
5x D.Dog-Cobra
10x Airsquat
10x Hollow Rock
Movement prep.
I) 20/10 x 2
– Scapula Pullup
– Arch Hang
– Hollow Hang
II) 20/10 x 2
– Frontsquat
– Pushpress
– Thruster
WOD I) Min 0-10
25x Thruster
25x Pullup
1 Min Rest
20x Thruster
20x Pullup
1 Min Rest
15x Thruster
15x Pullup
1 Min Rest
10x Thruster
10x Pullup
WOD II) Min 10-17
7 Min AMRAP
10,15,20…x Thruster
10,15,20…x Pullup