Warm Up AMRAP 4
10 Air Squats
5 Push Ups
10 V-Ups
5 Wallslides
1 lane Hip Rotation
Skill
Thruster Complex
Kipping Progression
WOD Prep
increase weight to WOD Load
WOD 21 – 15 – 9
Thrusters
Toes To Bar
Cool Down
1 lane hip rotation forward
1 lane hip rotation backwards
1 lane arm circles forward
1 lane arm circles backwards