Warm Up AMRAP 6
5 Scapula Pull Up
2 Lanes Walking Lunges
5+5 Bottom Up Press
5 KB Taters
Mobility 3 x (30/10)
Hip Rotation
Arm Circles Backwards
Cat ↔ Cow
WOD Preparation 2 x (45/15)
1st Round:
Thruster (empty bar)
Knee Raises
RKBS (light weight)
→ increase Load
2nd Round:
Thruster (WOD Load)
TTB
RKBS (WOD Load)
WOD 21 – 15 – 9
Thruster
Toes To Bar
RKBS
→ TC: 15 min