WARM UP
- 10x Shuttle Run
- 30 Skipping Rope
- 20 Air Squat
- 10 Empty bar good morning
STRENGTH
in 8mins:
- Find your 2RM Deadlift
WOD 1
4 rounds for time: (cap12)
- 10 Burpee bar touch
- 8 Squat Cleans
- 6 Pull ups / box assisted pull ups
- 4 Shuttle Run
WOD 2
w/ partner for time:
- 100 Cal machine
* Every 20 Cal Machine:
- 8 Synchronize Thruster (20/25)
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